Broccoli Flan
(1 vote)
(1 vote)
Health Score:
79 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
245
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 245 cal. | (12 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 364.1 μg | (607 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 16 μg | (36 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 190 mg | (200 %) | ||
| Potassium | 616 mg | (15 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 43 mg | (14 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 36 μg | (18 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 9.2 g | |||
| Uric acid | 166 mg | |||
| Cholesterol | 298 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Rinse broccoli and cut off florets. Peel and dice stem.
2.
Peel onion and chop finely. Heat butter in a pan and saute onion until soft, add broccoli and saute briefly. Add 1/2 cup of water and simmer, covered, for 8 minutes on medium heat.
3.
Set some broccoli aside for garnishing. Puree the rest. Add sour cream, eggs and yolks to puree and season with salt, pepper and ground coriander.
4.
Butter eight small ramekins, fill with broccoli cream. Cover with buttered aluminum foil and place in a pot.
5.
Add boiling water to the pot up to 2/3 of ramekins' height. Simmer, covered, for about 30 minutes on low heat.
6.
To serve, invert ramekins onto plates (2 per plate) and garnish with broccoli florets. Serve.
