Broccoli medallions, I eat them on a diet and I don’t eat a gram: they literally changed my life – iFood

recipe for broccoli medallions
broccoli burger – iFood.it

Broccoli medallions are an excellent culinary choice for those looking for a tasty, healthy and easy-to-prepare meal: here is a recipe for their quick preparation.

This recipe, which requires only three main ingredients, is ua real pleasure for the palate and a panacea for the body. Broccoli is actually known for its numerous health benefits.

Among other vegetables, Broccoli stands out because it is rich in vitamins, minerals, fiber and antioxidantswhich help fight inflammation, improve digestion and reduce the risk of many diseases.

This recipe is with them ideal for those who follow a balanced dietbecause it is light and does not contain heavy ingredients such as eggs and flour: it can also be updated according to your needs.

The preparation of these medallions is a simple and tasty way to incorporate more vegetables into your daily diet and they are tasty to offer even to the little ones who do not always agree on the consumption of vegetables.

Ingredients for broccoli medallions

Realize 3 broccoli medallions You will need:

  • 1 medium broccoli floret (about 300 g)
  • 2 tablespoons Parmesan cheese
  • 3 tablespoons of breadcrumbs or oat flour
  • Salt to taste

For the filling (optional):

  • 30/50 g string cheese
  • 80 g cooked ham or turkey breast

These ingredients not only make the dish delicious but also add significant nutritional value. Broccoli is an excellent source of vitamins C and K and also provides potassium, iron and more fiber. The nutritional profile of the dish is completed by calcium-rich Parmesan cheese and breadcrumbs or oat flour, which add a pleasant crunch.

recipe for broccoli medallions
broccoli burger – iFood.it

How to prepare broccoli medallions: procedure

Preparing broccoli medallions is surprisingly simple and quick. Start by washing the broccoli florets and soaking them in boiling water for 8 to 10 minutes until tender. After draining them and removing the stem, squeeze them to remove excess water. Then mix the broccoli with parmesan cheese, breadcrumbs or oat flour and a pinch of salt and mix until you have a smooth mixture.

To make the medallions, remove some of the dough and, if you like, place a slice of mozzarella and some ham in the center, then cover with more dough. You can cook them in a pan for about 5 minutes on each side, in a fan oven at 200 degrees for 15 minutes or in a deep fryer at 190 degrees for 12 minutes.. Once cooked, the medallions will be ready to enjoy and offer the perfect balance between nutrition and taste. Each medallion contains approximately 24.3 g of carbohydrates, 12.6 g of fat, 20.8 g of protein and 293 calorieswhich makes it a complete and balanced meal.

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