Broccoli Two Ways: Side Dish or Light Main
Broccoli doesn't have to be boring. With coconut oil, flaked almonds and freshly grated Parmesan, this humble green takes centre stage on the plate. Serve it as a simple side alongside a piece of meat, or pair it with turkey breast for a satisfying low-carb meal. Prefer it vegetarian? Just leave out the turkey. Either way, you've got a light lunch on the table in under 20 minutes.
Ingredients
- 250 g broccoli
- 2 tsp coconut oil, plus a little extra for frying the turkey
- flaked almonds, to taste
- Parmesan, freshly grated, to taste
- 125 g turkey breast
- salt and pepper, to season
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 380 kcal | 380 kcal |
| Carbohydrates | 8 g | 8 g |
| Protein | 35 g | 35 g |
| Fat | 22 g | 22 g |
| Fibre | 5 g | 5 g |
| of which sugar | 3 g | 3 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Cut the broccoli into florets and peel the tougher skin off the stalks.
- Steam the broccoli in a pan with a little water for about 5 minutes, until tender-crisp and easily pierced with the tip of a small knife.
- Meanwhile, fry the turkey breast in a pan with a little coconut oil on both sides, seasoning with salt and pepper.
- Lift the cooked broccoli out of the water and arrange on a plate.
- Drizzle the coconut oil over the broccoli, then scatter over the grated Parmesan and flaked almonds. Serve with the turkey breast.
Cooked it? Tell us how it turned out.
Did you like it? Rate this recipe
Nutrition facts per serving (estimate)
| Calories | 380 kcal |
|---|---|
| Carbohydrates | 8 g |
| Protein | 35 g |
| Fat | 22 g |
| Fibre | 5 g |
| of which sugar | 3 g |
Frequently asked questions
Can I leave out the turkey to make this vegetarian?
Yes. Broccoli with coconut oil, Parmesan and flaked almonds makes a satisfying vegetarian meal on its own.
How long should I steam broccoli?
About 5 minutes in a little water, until tender-crisp and easily pierced with the tip of a small knife.
Is this recipe low-carb friendly?
Yes. Broccoli is naturally low in carbohydrates, and these ingredients suit a low-carb style of eating.
Can I swap the coconut oil for another oil?
Yes. Olive oil or ghee both work well if you don't have coconut oil to hand.
Comments
No comments yet. Be the first to write one!
Thanks for your comment! We will review it and publish it shortly.