Broccoli Casserole
Healthy, because
Even smarter
Nutritional values
Broccoli is rich in vitamin C, beta-carotene, minerals such as potassium and calcium and valuable mustard oil glycosides (glucosinolates). These are not only responsible for the typical taste of cabbage, but also protect our cells from free radicals, which can cause illness and premature aging.
The broccoli casserole is not only delicious - it can also be combined again and again with pasta, potatoes or rice.
(Percentage of daily recommendation)
| Calorie | 433 cal. | (21 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 449.9 μg | (750 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 4.2 mg | (70 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 239 mg | (252 %) | ||
| Potassium | 953 mg | (24 %) | ||
| Calcium | 518 mg | (52 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 76 μg | (38 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 15.4 g | |||
| Uric acid | 219 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 1 Broccoli
- salt
- 1 onion
- 1 garlic clove
- 2 Tbsps butter
- 1 ¾ ozs Pastry flour
- 8 ozs milk
- peppers
- 1 pinch Nutmeg
- 4 ozs Mozzarella
- 3 Tbsps Parmesan
Preparation steps
Rinse the broccoli and divide into florets. Cook the broccoli in plently of boiling salt water for 2-3 minutes, until al dente. Peel and chop the onion and garlic. Melt the butter in a saucepan and saute the onion and garlic until soft. Add the flour and saute over low heat for 1 minute, stirring constantly. Gradually add the milk. Let the sauce simmer for about 5 minutes, stirring constantly. Season heavily with the salt, pepper and nutmeg.
Preheat the oven to 350°F. Pour the broccoli into a baking dish. Pour the sauce over the broccoli. Cut the mozzarella into thin slices and spread over the dish. Grate the parmesan and sprinkle over the mozzarella. Bake for 25-30 minutes, until golden brown. Remove from the oven and serve hot.
