These Broccoli Melts
Ingredients
4 cups finely chopped fresh broccoli florets
3 tablespoons water
2½ tablespoons extra-virgin olive oil, divided
2 cloves garlic, finely chopped (2 teaspoons)
1 teaspoon salt-free Italian seasoning
⅛ teaspoon crushed red pepper
½ teaspoon grated lemon zest
¼ teaspoon salt
4 slices crusty whole-wheat bread (about ⅓-inch thick), divided
¾ cup shredded fontina cheese, divided
Directions
Combine 4 cups broccoli and 3 tablespoons water in a large skillet; cook, covered, over medium-high heat until the broccoli is almost tender, about 2 minutes. Uncover, reduce heat to medium and add 1 tablespoon oil, the chopped garlic, 1 teaspoon Italian seasoning and ⅛ teaspoon crushed red pepper. Cook, stirring constantly, until the mixture is fragrant, the broccoli is tender, and the water has evaporated, about 1 minute. Transfer the mixture to a medium bowl; stir in ½ teaspoon lemon zest and ¼ teaspoon salt. Wipe the skillet clean
- Place 2 bread slices flat on a work surface; top each with 3 tablespoons cheese and half of the broccoli mixture (about 1 cup). Sprinkle with the remaining 6 tablespoons cheese; top with the remaining 2 bread slices, gently pressing to flatten.
- Heat the remaining 1½ tablespoons oil in the clean skillet over medium heat. Add the sandwiches; cook, covered, until the cheese is melted and the bread is golden brown on both sides, 1 to 2 minutes per side.
Nutrition Facts (per serving)
| 558 | Calories |
| 34g | Fat |
| 42g | Carbs |
| 25g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Serving Size 1 sandwich | |
| Calories 558 | |
| % Daily Value * | |
| Total Carbohydrate 42g | 15% |
| Dietary Fiber 10g | 34% |
| Total Sugars 7g | |
| Protein 25g | 50% |
| Total Fat 34g | 44% |
| Saturated Fat 12g | 58% |
| Cholesterol 52mg | 17% |
| Vitamin A 178µg | |
| Vitamin C 161mg | 179% |
| Vitamin D 0µg | |
| Vitamin E 6mg | 39% |
| Folate 144µg | |
| Vitamin K 203µg | |
| Sodium 982mg | 43% |
| Calcium 459mg | 35% |
| Iron 4mg | 20% |
| Magnesium 100mg | 24% |
| Potassium 798mg | 17% |
| Zinc 4mg | 32% |
| Vitamin B12 1µg | |
| Omega 3 0g | |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.