Discover a delicious and nutritious way to enjoy seasonal vegetables with this sautéed broccoli, almonds, and ham dish. By combining the nutritional density of cruciferous vegetables with monounsaturated fats and high-quality protein, we get a satisfying dish that requires no refined flours and stands out for its mineral balance, especially thanks to the use of Bonsalt Castelló to control sodium.
⏱️ Time: 10 min prep + 15 min cooking
⭐ Difficulty: Easy
🍽️ Servings: 1 serving
Quality Ingredients from Castelló
- 1 broccoli stalk (approx. 450g)
- 40g sliced or chopped almonds
- 40g serrano or Iberian ham, chopped
- 1 tablespoon of Extra Virgin Olive Oil
- Bonsalt to taste
- Black pepper to taste
Nutritional Analysis (per serving)
| Category | Nutrient | Amount | Benefit |
|---|---|---|---|
| Macronutrients | Protein | 30.1 g | Muscle mass maintenance |
| Macronutrients | Healthy fats | 23.2 g | Heart and brain health |
| Macronutrients | Carbohydrates | 11.3 g | Slow-release energy and fiber |
| Minerals | Potassium (Bonsalt/Cremor) | 1100 mg | Blood pressure regulation |
| Minerals | Sodium (Bonsalt 0%) | 0 g | Prevents fluid retention |
| Vitamins | Vitamin C | High | Natural antioxidant power of broccoli |
| Energy | Calories | 442.2 kcal | Nutritious and balanced one-dish meal |
Step-by-step preparation
1. Preparing the broccoli
Wash the broccoli well and cut it into small florets of similar size to ensure even cooking. Do not discard the central stalk; peel it and slice it thinly, since that is where much of the fiber is concentrated. Steam the florets for about 5-7 minutes until al dente, keeping their vibrant green color and all their properties intact.
2. Toasting the almonds
In a large skillet with a tablespoon of extra virgin olive oil, toast the sliced almonds over medium heat. It is essential to stir constantly to achieve an even golden color without burning them; this process releases the nut's natural oils and enhances its toasted, nutty flavor.
3. Final sauté with ham
Add the chopped ham to the skillet along with the almonds and sauté for just one minute so it releases its aroma without becoming tough. Add the steamed broccoli and mix well so it absorbs the flavors. Adjust the pepper and use Bonsalt Castelló if you want to enhance the salty flavor without adding sodium, taking advantage of the fact that the ham already contributes its own curing salt.
🔪 Chef's Secrets
- Sodium control: Ham is naturally rich in salt. By using Bonsalt Castelló, you achieve the perfect mineral balance (potassium vs sodium), ideal for those looking after their cardiovascular health.
- Perfect texture: Make sure the broccoli is dry before adding it to the skillet so it sautés properly and doesn't keep cooking from residual heat, preserving a crisp texture.
- Gourmet variation: You can add a few drops of lemon at the end to enhance the broccoli's iron content and add a citrus touch that pairs wonderfully with the ham.
A light, quick dinner packed with protective phytochemicals for your everyday well-being.
👇 Fancy it? Do you prefer broccoli al dente or a little more tender? Tell us in the comments.
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