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Steamed Broccoli, Asparagus and Kale with Garlic Leeks, Butter, and Lemon
Clean and cut the broccoli into smaller size florrets, clean and break asaparagus tops off and add to steamer (keep asparagus bottoms for soups or other meal, they just need to be cooked a little longer then the tender tops). Cut Kale into one inch stripes add to steamer for the last minute of steaming before broccoli and asparagus are tender. As the veggies are steaming, melt a few tablespoons of butter (olive oil is a good substitute) in a pan, cut up garlic leek(s) into 1/4 inch pieces and add to butter on a low heat as it is melting and saute for a minute. Once the butter is melted turn it up to a medium heat, once the butter starts to bubble remove from heat squeeze 1/2 a lemon into the pan and add the steamed veggies, stir it around so they all get some butter on them and enjoy! Add salt and pepper to taste.
|
| Nutrient |
Units |
Value per
100 grams |
Number
of Data
Points |
| Proximates |
| Water |
g |
89.30 |
49 |
1.036 |
| Energy |
kcal |
34 |
0 |
0 |
| Energy |
kj |
141 |
0 |
0 |
| Protein |
g |
2.82 |
23 |
0.437 |
| Total lipid (fat) |
g |
0.37 |
29 |
0.004 |
| Ash |
g |
0.87 |
23 |
0.033 |
| Carbohydrate, by difference |
g |
6.64 |
0 |
0 |
| Fiber, total dietary |
g |
2.6 |
13 |
0.257 |
| Sugars, total |
g |
1.70 |
0 |
0 |
| Sucrose |
g |
0.10 |
16 |
0.05 |
| Glucose (dextrose) |
g |
0.49 |
18 |
0.071 |
| Fructose |
g |
0.68 |
17 |
0.059 |
| Lactose |
g |
0.21 |
9 |
0 |
| Maltose |
g |
0.21 |
9 |
0 |
| Galactose |
g |
0.00 |
5 |
0 |
| Starch |
g |
0.00 |
1 |
0 |
| Minerals |
| Calcium, Ca |
mg |
47 |
33 |
5.13 |
| Iron, Fe |
mg |
0.73 |
33 |
0.095 |
| Magnesium, Mg |
mg |
21 |
33 |
2.104 |
| Phosphorus, P |
mg |
66 |
33 |
3.008 |
| Potassium, K |
mg |
316 |
37 |
7.217 |
| Sodium, Na |
mg |
33 |
42 |
5.248 |
| Zinc, Zn |
mg |
0.41 |
33 |
0.011 |
| Copper, Cu |
mg |
0.049 |
33 |
0.012 |
| Manganese, Mn |
mg |
0.210 |
23 |
0.007 |
| Selenium, Se |
mcg |
2.5 |
8 |
0.106 |
| Vitamins |
| Vitamin C, total ascorbic acid |
mg |
89.2 |
19 |
3.977 |
| Thiamin |
mg |
0.071 |
23 |
0.01 |
| Riboflavin |
mg |
0.117 |
23 |
0.02 |
| Niacin |
mg |
0.639 |
23 |
0.064 |
| Pantothenic acid |
mg |
0.573 |
23 |
0.046 |
| Vitamin B-6 |
mg |
0.175 |
23 |
0.031 |
| Folate, total |
mcg |
63 |
27 |
12.748 |
| Folic acid |
mcg |
0 |
0 |
0 |
| Folate, food |
mcg |
63 |
27 |
12.748 |
| Folate, DFE |
mcg_DFE |
63 |
0 |
0 |
| Choline, total |
mg |
18.7 |
0 |
0 |
| Betaine |
mg |
0.1 |
2 |
0 |
| Vitamin B-12 |
mcg |
0.00 |
0 |
0 |
| Vitamin B-12, added |
mcg |
0.00 |
0 |
0 |
| Vitamin A, IU |
IU |
623 |
0 |
0 |
| Vitamin A, RAE |
mcg_RAE |
31 |
0 |
0 |
| Retinol |
mcg |
0 |
0 |
0 |
| Vitamin E (alpha-tocopherol) |
mg |
0.78 |
12 |
0.099 |
| Vitamin E, added |
mg |
0.00 |
0 |
0 |
| Tocopherol, beta |
mg |
0.01 |
12 |
0.005 |
| Tocopherol, gamma |
mg |
0.17 |
12 |
0.044 |
| Tocopherol, delta |
mg |
0.00 |
12 |
0 |
| Vitamin K (phylloquinone) |
mcg |
101.6 |
8 |
3.897 |
| Lipids |
| Fatty acids, total saturated |
g |
0.039 |
0 |
0 |
| 4:0 |
g |
0.000 |
0 |
0 |
| 6:0 |
g |
0.000 |
0 |
0 |
| 8:0 |
g |
0.000 |
2 |
0 |
| 10:0 |
g |
0.000 |
2 |
0 |
| 12:0 |
g |
0.000 |
2 |
0 |
| 14:0 |
g |
0.001 |
2 |
0 |
| 15:0 |
g |
0.000 |
2 |
0 |
| 16:0 |
g |
0.029 |
2 |
0 |
| 17:0 |
g |
0.000 |
2 |
0 |
| 18:0 |
g |
0.006 |
2 |
0 |
| 20:0 |
g |
0.002 |
2 |
0 |
| 22:0 |
g |
0.002 |
2 |
0 |
| Fatty acids, total monounsaturated |
g |
0.011 |
0 |
0 |
| 14:1 |
g |
0.000 |
2 |
0 |
| 15:1 |
g |
0.000 |
2 |
0 |
| 16:1 undifferentiated |
g |
0.000 |
2 |
0 |
| 17:1 |
g |
0.001 |
2 |
0 |
| 18:1 undifferentiated |
g |
0.010 |
2 |
0 |
| 20:1 |
g |
0.000 |
2 |
0 |
| 22:1 undifferentiated |
g |
0.000 |
0 |
0 |
| Fatty acids, total polyunsaturated |
g |
0.038 |
0 |
0 |
| 18:2 undifferentiated |
g |
0.017 |
2 |
0 |
| 18:3 undifferentiated |
g |
0.021 |
2 |
0 |
| 18:3 n-6 c,c,c |
g |
0.000 |
2 |
0 |
| 18:4 |
g |
0.000 |
0 |
0 |
| 20:2 n-6 c,c |
g |
0.000 |
2 |
0 |
| 20:3 undifferentiated |
g |
0.000 |
2 |
0 |
| 20:4 undifferentiated |
g |
0.000 |
2 |
0 |
| 20:5 n-3 |
g |
0.000 |
0 |
0 |
| 22:5 n-3 |
g |
0.000 |
0 |
0 |
| 22:6 n-3 |
g |
0.000 |
0 |
0 |
| Cholesterol |
mg |
0 |
0 |
0 |
| Amino acids |
| Tryptophan |
g |
0.033 |
4 |
0.003 |
| Threonine |
g |
0.088 |
4 |
0.002 |
| Isoleucine |
g |
0.079 |
4 |
0.002 |
| Leucine |
g |
0.129 |
4 |
0.005 |
| Lysine |
g |
0.135 |
4 |
0.003 |
| Methionine |
g |
0.038 |
4 |
0.001 |
| Cystine |
g |
0.028 |
4 |
0 |
| Phenylalanine |
g |
0.117 |
4 |
0 |
| Tyrosine |
g |
0.050 |
4 |
0.002 |
| Valine |
g |
0.125 |
4 |
0.003 |
| Arginine |
g |
0.191 |
4 |
0.006 |
| Histidine |
g |
0.059 |
4 |
0 |
| Alanine |
g |
0.104 |
4 |
0.004 |
| Aspartic acid |
g |
0.325 |
4 |
0.013 |
| Glutamic acid |
g |
0.542 |
4 |
0.03 |
| Glycine |
g |
0.089 |
4 |
0.003 |
| Proline |
g |
0.110 |
4 |
0.015 |
| Serine |
g |
0.121 |
4 |
0.005 |
| Other |
| Alcohol, ethyl |
g |
0.0 |
0 |
0 |
| Caffeine |
mg |
0 |
0 |
0 |
| Theobromine |
mg |
0 |
0 |
0 |
| Carotene, beta |
mcg |
361 |
124 |
7.019 |
| Carotene, alpha |
mcg |
25 |
55 |
3.172 |
| Cryptoxanthin, beta |
mcg |
1 |
52 |
0 |
| Lycopene |
mcg |
0 |
10 |
0 |
| Lutein + zeaxanthin |
mcg |
1403 |
7 |
40.093 |
USDA National Nutrient Database for Standard Reference, Release 20 (2007)
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