Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Asparagus Broccoli Gratin
- 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
Rinse asparagus, peel stalks thoroughly and cut off woody ends. Cut spears into pieces (about 1 inch long). Spread in a baking dish.
Rinse broccoli and separate into florets. Peel carrot and cut into slices.
Cut ham into small dice.
Heat the sunflower oil in a pot. Sauté broccoli and carrots until tender while stirring.
Pour in 1 cup water and the vegetable broth.
Bring to a boil and remove from heat. Stir in sour cream and diced ham and spread over the asparagus.
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.
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.
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 7 g | (23 %) |
Healthy, because
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.
Even smarter
If you're trying to limit your red meat intake, you can always use turkey instead of ham.