Low-Cal Dinner

Broccoli Au Gratin with Curry Dip

5
Average: 5 (19 votes)
(19 votes)
Broccoli Au Gratin with Curry Dip

Broccoli au gratin with curry dip - Spicy low-carb enjoyment from the oven. Photo: Jan Schümann

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
343
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie343 kcal(16 %)
Protein39 g(40 %)
Fat22 g(19 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage13.1 g(44 %)
Vitamin A0.9 mg(113 %)
Vitamin D0.1 μg(1 %)
Vitamin E5.8 mg(48 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂1.4 mg(127 %)
Niacin12.9 mg(108 %)
Vitamin B₆1.2 mg(86 %)
Folate199 μg(66 %)
Pantothenic acid5.6 mg(93 %)
Biotin11 μg(24 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C379 mg(399 %)
Potassium1,384 mg(35 %)
Calcium635 mg(64 %)
Magnesium141 mg(47 %)
Iron4.9 mg(33 %)
Iodine143 μg(72 %)
Zinc4.1 mg(51 %)
Saturated fatty acids10.7 g
Uric acid335 mg
Cholesterol82 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
8 ounces Broccoli (florets)
salt
1 garlic
8 ounces Yogurt (3.5% fat)
1 teaspoon Curry powder
½ teaspoon ground paprika
1 pinch cinnamon
peppers
3 splashes lemon juice
7 ounces Feta
1 tablespoon olive oil
2 tablespoons Pine nuts
How healthy are the main ingredients?
BroccoliFetaPine nutsolive oilsaltgarlic

Preparation steps

1.

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.

2.

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.

3.

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.

4.

Bake in a preheated oven at 425°F for about 10 minutes. Serve broccoli au gratin with the curry dip.