Broccoli and Cauliflower Casserole

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Broccoli and Cauliflower Casserole
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Health Score:
7,1 / 10
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
473
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie473 kcal(23 %)
Protein37 g(38 %)
Fat29 g(25 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage7.7 g(26 %)
Vitamin A0.6 mg(75 %)
Vitamin D1.9 μg(10 %)
Vitamin E2.8 mg(23 %)
Vitamin K265.1 μg(442 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.8 mg(73 %)
Niacin12.2 mg(102 %)
Vitamin B₆0.9 mg(64 %)
Folate168 μg(56 %)
Pantothenic acid4.5 mg(75 %)
Biotin23.5 μg(52 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C217 mg(228 %)
Potassium1,033 mg(26 %)
Calcium566 mg(57 %)
Magnesium82 mg(27 %)
Iron4.8 mg(32 %)
Iodine37 μg(19 %)
Zinc4.3 mg(54 %)
Saturated fatty acids15 g
Uric acid239 mg
Cholesterol393 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
500 grams Broccoli
500 grams Cauliflower
salt
freshly ground peppers
200 grams cooked ham
40 grams butter
40 grams Pastry flour
250 milliliters milk
Nutmeg
4 egg yolks
100 grams grated Emmentaler cheese
4 egg whites
How healthy are the main ingredients?
BroccoliCauliflowerCauliflowerhamEmmentaler cheesesalt

Preparation steps

1.

Rinse broccoli and cauliflower and divide into florets, peel stalks and cut them into cubes.

2.

Blanch prepared vegetables in boiling salted water for 3 minutes, remove with a slotted spoon and drain.

3.

Remove 250 ml (approximately 1 cup) of cooking water and set aside. Cut ham into small cubes.

4.

Heat butter until frothy, add flour and saute briefly. Add vegetable cooking water and milk, stirring, and bring to a boil. Simmer, stirring occasionally, for about 10 minutes. 

5.

Remove from heat and cool slightly. Whisk egg yolks and 75 grams (approximately 2 1/2 ounces) of cheese into the sauce. Season with salt, pepper and nutmeg. Beat egg whites until stiff and fold into sauce. 

6.

Arrange vegetables and diced ham in a greased baking pan.

7.

Pour sauce over and sprinkle with cheese. Bake in preheated oven at 200°C (approximately 400°F) for about 30 minutes or until golden brown. Remove from the oven and serve.