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Broccoli Casserole

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Broccoli Casserole
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
433
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie433 cal.(21 %)
Protein27 g(28 %)
Fat24 g(21 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage8.3 g(28 %)
Vitamin A0.6 mg(75 %)
Vitamin D0.4 μg(2 %)
Vitamin E2.1 mg(18 %)
Vitamin K449.9 μg(750 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.8 mg(73 %)
Niacin8 mg(67 %)
Vitamin B₆0.8 mg(57 %)
Folate122 μg(41 %)
Pantothenic acid4.2 mg(70 %)
Biotin12.3 μg(27 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C239 mg(252 %)
Potassium953 mg(24 %)
Calcium518 mg(52 %)
Magnesium75 mg(25 %)
Iron2.5 mg(17 %)
Iodine76 μg(38 %)
Zinc3 mg(38 %)
Saturated fatty acids15.4 g
Uric acid219 mg
Cholesterol62 mg
Complete sugar15 g

Ingredients

for
2
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
How healthy are the main ingredients?
MozzarellaParmesanBroccolisaltoniongarlic clove

Preparation steps

1.

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.

2.

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.

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