Italian Broccoli And Tomatoes

1. clean broccoli, chop off tough ends and discard.

2. cut off florets and pare tough broccoli "bark" off stems, then cut into small spears, and steam until tender, 8-10 minutes.

3. In saucepan cook broccoli with tomato, water, and spices over medium heat (stirring gently) until heated through, 10-15 minutes.

4. Sprinkle with cheese and olives, remove from heat, cover and let stand until cheese melts (2-3 minutes).

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Nutrient	Quantity
Total fats	2.203 g
Protein	15.2576 g
Carbohydrates	41.1599 g
Energy	204.9571 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.106 g
Water	667.3464 g
Aspartic acid	1.8406 g
Calcium, Ca	249.9607 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0003 g
Lutein + zeaxanthin	6675.9635 g
Fiber, total dietary	15.0974 g
Fatty acids, total saturated 22:0	0.0095 g
Carotene, beta	2747.0454 g
Niacin	4.3952 mg
Vitamin A, RAE	244.3588 g
Arginine	0.9725 g
Riboflavin	0.5822 mg
Tocopherol, beta	0.07 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0033 g
Glutamic acid	3.5804 g
Sodium, Na	163.6332 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0025 g
Total lipid (fat)	2.203 g
Manganese, Mn	1.2731 mg
Fructose	6.465 g
Proline	0.5655 g
Fatty acids, total saturated 16:0	0.1863 g
Sucrose	0.49 g
Choline, total	102.5116 mg
Sugars, total	14.239 g
Serine	0.6222 g
Fatty acids, total saturated 18:0	0.051 g
Vitamin B-6	1.0214 mg
Selenium, Se	11.7327 g
Ash	5.2913 g
Fatty acids, total saturated 18:1 undifferentiated	0.1244 g
Pantothenic acid	2.8341 mg
Phenylalanine	0.6074 g
Copper, Cu	0.381 mg
Betaine	0.8432 mg
Thiamin	0.4207 mg
Methionine	0.1895 g
Iron, Fe	4.247 mg
Carbohydrate, by difference	41.1599 g
Phosphorus, P	365.5683 mg
Folate, total	324.577 g
Tocopherol, gamma	1.1884 mg
Lycopene	6329.58 g
Alanine	0.5481 g
Valine	0.6245 g
Fatty acids, total saturated 18:2 undifferentiated	0.2798 g
Glycine	0.4611 g
Carotene, alpha	361.9582 g
Glucose (dextrose)	5.3082 g
Fatty acids, total saturated 14:0	0.0047 g
Zinc, Zn	2.3376 mg
Isoleucine	0.4112 g
Maltose	0.9525 g
Tocopherol, delta	0.0046 mg
Fatty acids, total saturated 12:0	0.0012 g
Fatty acids, total polyunsaturated	0.3862 g
Fatty acids, total polyunsaturated 17:1	0.0045 g
Leucine	0.6618 g
Tocotrienol, alpha	0.206 mg
Vitamin A, IU	4883.5688 IU
Folate, DFE	324.577 g
Tryptophan	0.1674 g
Vitamin C, total ascorbic acid	438.337 mg
Phytosterols	18.359 mg
Galactose	0.0008 g
Fatty acids, total polyunsaturated 18:1 c	0.0052 g
Fatty acids, total saturated 20:0	0.0091 g
Lactose	0.9525 g
Tyrosine	0.2696 g
Vitamin K (phylloquinone)	483.3991 g
Fatty acids, total saturated	0.2575 g
Histidine	0.3068 g
Fatty acids, total monounsaturated	0.1316 g
Threonine	0.473 g
Folate, food	324.577 g
Cryptoxanthin, beta	4.5709 g
Vitamin E (alpha-tocopherol)	4.9681 mg
Magnesium, Mg	125.4505 mg
Lysine	0.6932 g
Potassium, K	2041.1651 mg
Fatty acids, total polyunsaturated 24:1 c	0.0001 g
Cystine	0.1536 g
Fluoride, F	5.658 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Mozzarella cheese	0.5 cup	0	0	0
Garlic powder	0.5 teaspoon	5.1305	1.1273	0.0113
Broccoli	1 lb	154.2216	30.1186	1.6783
Tomato	2	44.28	9.5694	0.492
Oregano	0.5 teaspoon	1.325	0.3446	0.0214
Water	2 tablespoons	0	0	0
olive	2 tablespoons	0	0	0