Running Club Broccoli

GF V DF NF SF Oct 23, 2023

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My famous broccoli gets its name from my college's running club pasta parties, which we hosted the night before our races. I would make this every time, and it was always a massive hit and gone in an instant. If you're not really a fan of broccoli, I'd really recommend giving this a try. It really masks the gross flavors of broccoli with a properly seasoned dish. I always paired this with my Penne and Meat Casserole Bake.

- 2 lb (907 g) Frozen broccoli, thawed
- 1/4 cup (60 g) White cooking wine
- 1/4 cup (56 g) Salsa
- 3 tbsp (45 g) Hot sauce
- 2 tbsp (30 g) Minced garlic
- 1 tbsp (15 g) Lime juice
- 2 tsp (6 g) Chili powder
- 2 tsp (6 g) Paprika
- 2 tsp (6 g) Garlic powder
- 2 tsp (6 g) Onion powder
- 1 tsp (1 g) Thyme, dried
- 3/4 tsp (4.5 g) Salt
- 1/2 tsp (1.5 g) Black pepper, ground
- 1 tbsp (15 g) Extra virgin olive oil

1. Preheat oven to 425F and spray a 9x13 pan with oil

2. Add all ingredients to the pan and mix

3. Bake for 35 minutes, rotating halfway

https://www.poormanprotein.com/recipes/running-club-broccoli

Servings: 10
Calories: 54
Protein: 3 g
Fat: 2 g
Net Carbs: 4 g
Fiber: 3 g

Description

My famous broccoli gets its name from my college's running club pasta parties, which we hosted the night before our races. I would make this every time, and it was always a massive hit and gone in an instant. If you're not really a fan of broccoli, I'd really recommend giving this a try. It really masks the gross flavors of broccoli with a properly seasoned dish. I always paired this with my Penne and Meat Casserole Bake.

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Time

Prep Time:

15 minutes

Cook Time:

25 minutes

Total Time:

40 minutes

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Cost

Total Cost:

Cost per Serving:

$0.50

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Ingredients

Serving(s)

2 lb Frozen broccoli, thawed
1/4 cup White cooking wine
1/4 cup Salsa
3 tbsp Hot sauce
2 tbsp Minced garlic
1 tbsp Lime juice
2 tsp Chili powder
2 tsp Paprika
2 tsp Garlic powder
2 tsp Onion powder
1 tsp Thyme, dried
3/4 tsp Salt
1/2 tsp Black pepper, ground
1 tbsp Extra virgin olive oil

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Instructions

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1. Preheat oven to 425F and spray a 9x13 pan with oil
2. Add all ingredients to the pan and mix
3. Bake for 35 minutes, rotating halfway

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Nutrition Facts

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Servings: 10

Calories: 54

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Total Fat: 2.0g (3% 3 % of Daily Value (78 g) )

Saturated Fat: 0.3g (1% 1 % of Daily Value (20 g) )

Polyunsaturated Fat: 0.4g

Monounsaturated Fat: 1.1g

Sodium: 395mg (17% 17 % of Daily Value (2300 mg) )

Total Carbohydrate: 7.0g (3% 3 % of Daily Value (275 g) )

Fiber: 3.4g (12% 12 % of Daily Value (28 g) )

Net Carbs: 3.6g

Total Sugar: 1.6g

Protein: 3.1g (6% 6 % of Daily Value (50 g) )

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Vitamin B12: 0.0mcg (0% 0 % of Daily Value (2.4 mcg) )

Vitamin D: 0.0mcg (0% 0 % of Daily Value (20 mcg) )

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Calcium: 63mg (5% 5 % of Daily Value (1300 mg) )

Iron: 1.27mg (7% 7 % of Daily Value (18 mg) )

Magnesium: 21mg (5% 5 % of Daily Value (420 mg) )

Potassium: 243mg (5% 5 % of Daily Value (4700 mg) )

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Glycemic Index

:

31.8

Glycemic Load

:

2.3

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Nutrition Score

:

9.0

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