Light Gratin

Baked Macaroni with Parmesan, Corn and Peas

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Baked Macaroni with Parmesan, Corn and Peas
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
3306
calories
Calories

Healthy, because

Even smarter

Nutritional values

Peas have a significant amount of vegetable protein; the value of this macronutrient is further enhanced when combined with eggs and Parmesan cheese. What is more, legumes are quite easily digestible and contain hardly any harmful substances, which is due to the pods which serve as protective almonds.

The casserole in cake form is easy to portion and therefore very suitable as a lunch for work. In addition to peas and corn, fresh vegetables can also be used, such as small pieces of paprika, leek, spring onions or sliced mushrooms.

1 baking sheet contains
(Percentage of daily recommendation)
Calorie3,306 cal.(157 %)
Protein130 g(133 %)
Fat158 g(136 %)
Carbohydrates338 g(225 %)
Sugar added0 g(0 %)
Roughage33.6 g(112 %)
Vitamin A2 mg(250 %)
Vitamin D9.7 μg(49 %)
Vitamin E9.4 mg(78 %)
Vitamin K89.9 μg(150 %)
Vitamin B₁1.3 mg(130 %)
Vitamin B₂2.1 mg(191 %)
Niacin39.9 mg(333 %)
Vitamin B₆1.5 mg(107 %)
Folate510 μg(170 %)
Pantothenic acid8.7 mg(145 %)
Biotin83.2 μg(185 %)
Vitamin B₁₂7.2 μg(240 %)
Vitamin C39 mg(41 %)
Potassium2,392 mg(60 %)
Calcium1,677 mg(168 %)
Magnesium414 mg(138 %)
Iron13.5 mg(90 %)
Iodine123 μg(62 %)
Zinc18.3 mg(229 %)
Saturated fatty acids83.8 g
Uric acid487 mg
Cholesterol1,190 mg
Complete sugar23 g

Ingredients

for
1
Ingredients
400 grams macaroni
1 onion
1 Tbsp olive oil
2 garlic cloves
150 grams frozen Peas
150 grams Corn (canned)
200 milliliters Whipped cream
4 eggs
100 grams freshly grated Parmesan
75 grams Sour cream
salt
freshly ground peppers
freshly grated Nutmeg
butter (for the mold)
How healthy are the main ingredients?
Whipped creamCornParmesanSour creamolive oilonion

Preparation steps

1.

Cook the macaroni in a pot of boiling salted water until al dente, drain, rinse and drain well.

2.

Preheat the oven to 180°C (approximately 350°F). Butter a 24 cm (approximately 10-inch) springform pan.

3.

Peel the onion and chop finely. Heat the oil in a skillet, and sauté the onion until translucent.  Peel the garlic, squeeze through a garlic press, add to the pan and sauté until soft. Drain the corn, thaw the peas and add to the pan and cook briefly. Remove from the heat.

4.

In a large bowl, whisk the cream with the eggs, stir in the sour cream and half of the cheese, the macaroni and the sauteed vegetables. Season with salt, pepper and nutmeg, pour into the springform pan, sprinkle with remaining cheese and bake until set, about 45 minutes.

5.

Remove from the oven, cool briefly, release the sides and serve lukewarm cut into wedges.

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