⏱ 25 min totalGarlic Parmesan Broccoli and Potatoes in Foil
Per 1 serving · 243 g · 10 ingredients
of a 2,000 cal day
- Protein7.2g11% of calories
- Carbs30g46% of calories
- Fat12g42% of calories
At a glance
One serving of Garlic Parmesan Broccoli and Potatoes in Foil (243 g) has 244 calories, with 7.2 g of protein, 30 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (46% of calories). It is high in Vitamin C (122% DV), Vitamin K (110% DV) and Vitamin B6 (45% DV). Keep an eye on sodium, which provides 31% of the daily value.
High in
20%+ of the daily value
- Vitamin C122%
- Vitamin K110%
- Vitamin B645%
- Folate (B9)20%
- Iron24%
- Phosphorus25%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin E15%
- Thiamine14%
- Riboflavin (B2)13%
- Niacin12%
- Pantothenic acid19%
Watch
20%+ of the daily value
- Sodium31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ tbsp Olive oil
¾ cloves, minced Garlic- 🥄¾ tsp Italian seasoning
¹⁄₁₆ tsp Onion powder- 🥄¼ tsp Salt
¼ dash Black pepper
1 cup chopped Broccoli
¹⁄₁₆ cup Parmesan cheese
½ tbsp Parsley
¾ Potato small Potato
Directions
- 1
Preheat the oven to 400°F.
- 2
In a small bowl, whisk together olive oil, minced garlic, Italian seasoning, and onion powder. Season with salt and pepper.
- 3
Cut four sheets of foil, each about 12 inches long. Divide the broccoli and potatoes into four equal portions and place them in the center of each foil sheet in a single layer.
- 4
Fold up all four sides of each foil packet. Spoon the garlic mixture over the broccoli and potatoes. Fold the sides of the foil over the vegetables, covering completely and sealing the packets closed.
- 5
Place the foil packets in a single layer on a baking sheet. Bake in the oven until tender, about 12-14 minutes.
- 6
Serve immediately, sprinkled with Parmesan and parsley, if desired.
Vitamins & minerals
Amounts for 1 serving (243 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 48 μg | 5% |
| Vitamin C | 110 mg | 122% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 132 μg | 110% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 1 mg | 45% |
| Folate (B9) | 81 μg | 20% |
| Vitamin B12 | 0.1 μg | 3% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 34 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 129 mg | 13% |
| Iron | 2 mg | 24% |
| Potassium | 851 mg | 18% |
| Magnesium | 53 mg | 13% |
| Phosphorus | 175 mg | 25% |
| Zinc | 1 mg | 9% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.4 mg | 19% |
| Selenium | 4 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 23 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 430 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0.2 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.4 g | — |
| Retinol | 11 μg | — |
| Serine | 0.3 g | — |
| Starch | 20 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 244 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Garlic Parmesan Broccoli and Potatoes in Foil?
One serving of Garlic Parmesan Broccoli and Potatoes in Foil (1 serving) has 244 calories, which works out to 101 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Garlic Parmesan Broccoli and Potatoes in Foil high in protein?
Not especially. It has 7.2 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Garlic Parmesan Broccoli and Potatoes in Foil keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 46% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Garlic Parmesan Broccoli and Potatoes in Foil?
706 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Garlic Parmesan Broccoli and Potatoes in Foil?
2.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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