Healthier Version Of A Classic Recipe

Asparagus Broccoli Gratin

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Average: 4.6 (11 votes)
(11 votes)
Asparagus Broccoli Gratin

Asparagus Broccoli Gratin - In every way a safe bet for epicures

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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
335
calories
Calories

Healthy, because

Even smarter

Nutritional values

Broccoli is brimming with secondary plant compounds such as glucosinolates (sulphur compounds) and beta-carotene, which can render cell-harming free radicals harmless. In addition, cabbage provides a lot of defensive vitamin C and a good portion of calcium.

If you're trying to limit your red meat intake, you can always use turkey instead of ham. 

1 serving contains
(Percentage of daily recommendation)
Calorie335 cal.(16 %)
Protein17 g(17 %)
Fat18 g(16 %)
Carbohydrates24 g(16 %)
Sugar added1 g(4 %)
Roughage7 g(23 %)
Vitamin A0.7 mg(88 %)
Vitamin D0.1 μg(1 %)
Vitamin E7.7 mg(64 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.6 mg(47 %)
Vitamin B₆0.3 mg(21 %)
Folate119 μg(40 %)
Pantothenic acid1.7 mg(28 %)
Biotin6.6 μg(15 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C63 mg(66 %)
Potassium580 mg(15 %)
Calcium161 mg(16 %)
Magnesium76 mg(25 %)
Iron3.8 mg(25 %)
Iodine28 μg(14 %)
Zinc2.4 mg(30 %)
Saturated fatty acids6.1 g
Uric acid142 mg
Cholesterol27 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
3
Ingredients
1 lb white or green Asparagus
9 ozs Broccoli
1 carrot
4 ozs cooked ham (trimmed of fat)
1 Tbsp sunflower oil
1 cup Vegetable broth
2 Tbsps Sour cream
1 Baguette
½ lemon
2 Tbsps Pine nuts
How healthy are the main ingredients?
BroccolihamSour creamPine nutscarrotlemon
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 1 Casserole dish, 1 Pot, 1 Tablespoon, 1 Wooden spoon, 1 Measuring cups, 1 Citrus juicer, 1 Mini food processor, 1 Large knife

Preparation steps

1.
Asparagus Broccoli Gratin preparation step 1

Rinse asparagus, peel stalks thoroughly and cut off woody ends. Cut spears into pieces (about 1 inch long). Spread in a baking dish.

2.
Asparagus Broccoli Gratin preparation step 2

Rinse broccoli and separate into florets. Peel carrot and cut into slices.

3.
Asparagus Broccoli Gratin preparation step 3

Cut ham into small dice.

4.
Asparagus Broccoli Gratin preparation step 4

Heat the sunflower oil in a pot. Sauté broccoli and carrots until tender while stirring.

5.
Asparagus Broccoli Gratin preparation step 5

Pour in 1 cup water and the vegetable broth.

6.
Asparagus Broccoli Gratin preparation step 6

Bring to a boil and remove from heat. Stir in sour cream and diced ham and spread over the asparagus.

7.
Asparagus Broccoli Gratin preparation step 7

Chop the bread in a mini processor until fine crumbs and place in a small bowl. Squeeze out lemon juice and mix 2 tablespoons juice with the crumbs along with the pine nuts. 

8.
Asparagus Broccoli Gratin preparation step 8

Sprinkle crumb mixture evenly over the asparagus and bake in a preheated oven at 375°F/convection 350°F until golden brown, about 30 minutes.