CAL P/SERVE
105
kJ P/SERVE
440
FAT P/SERVE
4.1g
SODIUM P/SERVE
141g
Broccoli is placed on almost every superfoods list because it's low in calories, and is rich in nutrients and beneficial phytochemicals.
We have included a little bacon in this to give a little smokey flavour however if you are vegetarian omit this and use vegetable stock. This recipe serves 6 so any leftovers place in single serve containers and freeze for another day.
This recipe is low fat, low sodium, low sugar and dairy free.
Ingredients
- 1 large onion, diced
- 2 short cut bacon slices, diced (aka Canadian Bacon or Back Bacon)
- 1 large zucchini, sliced or chopped
- 2 cloves garlic, crushed
- 4 cups beef stock, heated
- 1 large potato, peeled and chopped
- 1 tsp. oregano
- 1 bay leaf
- ¼ cup flat leaf parsley, chopped
- 1 large broccoli cut into pieces (use stem as well)
- Cracked pepper to taste (we used lots)
Method
- In a large pot (we used a slow cooker) heat the olive oil and sauté the onion until softened, do not burn. Should take around 8 mins on med heat.
- Now add bacon and cook a further 5 mins. After 5 mins add garlic and cook a further 30 sec.
- Add heated stock, oregano, pepper, potato and bay leaf. Simmer for 2-3 minutes then add the broccoli and zucchini and parsley.
- Put lid on and simmer on low heat for 45 mins until all broccoli has broken up.
- Take out bay leaf and with a stick blender in the pot blend until all smooth.
- Serve with crusty bread.
Nutrition Table
Servings: 6
Serving size:351g
Average Serve | Average 100g | |
---|---|---|
Energy | 440 kJ | 125 kJ |
105 Cal | 30 Cal | |
Protein | 6.6 g | 1.9 g |
Fat, total | 4.1 g | 1.2 g |
- Saturated | 1.0 g | 0.3 g |
Carbohydrate | 7.4 g | 2.1 g |
- Sugars | 3.1 g | 0.9 g |
Sodium | 141 mg | 40 mg |