Charred Broccoli Steaks

Cast-Iron Charred Broccoli

Charred Broccoli Steaks

Anthony Valentine, Kidney-Friendly Chef
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This two-step cooking process for broccoli creates delicious results. This kidney-friendly broccoli recipe starts with par-steaming and finishing in a hot cast-iron skillet.
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Total Time: 20 minutes
Servings: 3 servings
Serving Size:1 g

Nutrition

Calories:153 kcal
Carbs:6 g
Sodium:125 mg
Potassium:271 mg
Phosphorus:56 mg
Protein:2 g
Fiber:2 g

Equipment

  • 1 Cutting Board
  • 1 Large pot
  • 1 Steaming basket
  • 1 Large pan
  • 1 Small Bowl
  • 1 Chef knife

Ingredients 

  • 1 Medium head of Broccoli About 9 oz
  • tsp Salt
  • ¼ tsp Ground black pepper
  • 3 tbsp Olive oil

Instructions

  • Rinse broccoli and trim the end of the stock. Steam the whole head of broccoli for 5 minutes.
  • Cut the broccoli longways, starting at the stock, into three thin steak-like pieces. In a small bowl, mix together the salt and pepper. Season both sides with the salt and pepper mix.
  • Add the oil to the pan and turn to medium-high heat. When the oil is hot, add the broccoli. Sear for 5 minutes on each side.

Full Nutrition

Nutrition Facts
Charred Broccoli Steaks
Amount Per Serving (1 g)
Calories 153 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 2g13%
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Sodium 125mg5%
Potassium 271mg8%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 1g1%
Protein 2g4%
Vitamin A 531IU11%
Vitamin B1 0.1mg7%
Vitamin B2 0.1mg6%
Vitamin B3 1mg5%
Vitamin B5 0.5mg5%
Vitamin B6 0.1mg5%
Vitamin C 76mg92%
Vitamin E 3mg20%
Vitamin K 95µg90%
Calcium 41mg4%
Copper 0.05mg3%
Folate 54µg14%
Iron 1mg6%
Manganese 0.2mg10%
Magnesium 18mg5%
Phosphorus 56mg6%
Selenium 2µg3%
Zinc 0.4mg3%
* Percent Daily Values are based on a 2000 calorie diet.

Anthony Valentine, Kidney-Friendly Chef (120)

Founder & Director Anthony Valentine graduated from the University of New Hampshire with a degree in Culinary Arts & Nutrition in 2013. He was later diagnosed with IGA Nephropathy (IGAN) in April 2017. On January 31st, 2019, he received a new kidney from his mother. Post-transplant life will never be the same, and neither will his diet. So, combining his diagnosis of IGAN with his degree in culinary arts and nutrition, he created Cukebook.org. Cukebook is a website that documents recipes, guides, tools, and resources designed to help people fighting chronic kidney disease.

Post-transplant life will never be the same, and neither will his diet. So, combining his diagnosis of IGAN with his degree in culinary arts and nutrition, he created Cukebook.org. Cukebook is a website that documents recipes, guides, tools, and resources designed to help people fighting chronic kidney disease.

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