Broccoli Au Gratin with Curry Dip
Broccoli au gratin with curry dip - Spicy low-carb enjoyment from the oven. Photo: Jan Schümann
Healthy, because
Even smarter
Nutritional values
Broccoli contains a lot of vitamin C, which is good for the immune system, as well as calcium for healthy bones and teeth.
Try this delicious dish with walnuts instead of pine nuts. They contain plenty of healthy polyunsaturated fatty acids.
(Percentage of daily recommendation)
| Calorie | 343 cal. | (16 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.1 g | (44 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 203.2 μg | (339 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 1.4 mg | (127 %) | ||
| Niacin | 12.9 mg | (108 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 199 μg | (66 %) | ||
| Pantothenic acid | 5.6 mg | (93 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 379 mg | (399 %) | ||
| Potassium | 1,384 mg | (35 %) | ||
| Calcium | 635 mg | (64 %) | ||
| Magnesium | 141 mg | (47 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 143 μg | (72 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 10.7 g | |||
| Uric acid | 335 mg | |||
| Cholesterol | 82 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 8 ozs Broccoli (florets)
- salt
- 1 garlic clove
- 8 ozs Yogurt (3.5% fat)
- 1 tsp Curry powder
- ½ tsp ground paprika
- 1 pinch cinnamon
- peppers
- 3 splashes lemon juice
- 7 ozs Feta
- 1 Tbsp olive oil
- 2 Tbsps Pine nuts
Preparation steps
Wash and clean the broccoli and cut off the stalk. Cook the whole broccoli in some boiling salted water for 5-6 minutes. Then take it out and let it drain.
In the meantime, peel and finely chop the garlic. Mix with yoghurt, curry powder, paprika powder and cinnamon and season with pepper and lemon juice.
Cut broccoli into slices about 1/2" wide and place on a baking tray lined with baking paper. Crumble feta over it, add pine nuts, and season with pepper. Drizzle olive oil over the broccoli.
Bake in a preheated oven at 425°F for about 10 minutes. Serve broccoli au gratin with the curry dip.
