Asparagus Broccoli Gratin
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.
(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 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 7.7 mg | (64 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 580 mg | (15 %) | ||
| Calcium | 161 mg | (16 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 142 mg | |||
| Cholesterol | 27 mg |
Ingredients
- 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
Preparation steps
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.