Broccoli Tartlets
(0 votes)
(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
744
calories
Calories
Nutritional values
1 <none> contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 744 cal. | (35 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 60 g | (52 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 4.1 μg | (21 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 465.2 μg | (775 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 15.1 mg | (126 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 162 μg | (54 %) | ||
| Pantothenic acid | 4.9 mg | (82 %) | ||
| Biotin | 18.8 μg | (42 %) | ||
| Vitamin B₁₂ | 3.6 μg | (120 %) | ||
| Vitamin C | 242 mg | (255 %) | ||
| Potassium | 1,100 mg | (28 %) | ||
| Calcium | 523 mg | (52 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 86 μg | (43 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 31.4 g | |||
| Uric acid | 287 mg | |||
| Cholesterol | 313 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- softened butter (for the ramekins)
- 2 Broccoli
- 2 garlic cloves
- 1 scallion
- 250 grams cream cheese
- 3 eggs
- 200 milliliters Whipped cream
- 80 grams freshly grated Parmesan
- 2 Tbsps freshly chopped parsley
- salt
- freshly ground peppers
- freshly grated Nutmeg
- 175 grams Tuna (canned)
- 2 Tbsps Pine nuts
Preparation steps
1.
Butter ramekins.
2.
Rinse broccoli and cut off florets. Peel garlic and slice thinly. Rinse and dry scallions, cut into thin rings.
3.
Whisk cream cheese with eggs, cream and half of Parmesan until smooth. Add garlic, parsley and scallions. Season with salt, pepper and nutmeg.
4.
Drain tuna and separate coarsely. Place broccoli, tuna and pine nuts in the ramekins. Pour egg and cheese mixture over and sprinkle with remaining Parmesan. Bake in preheated oven at 175°C (approximately 350°F) for about 20 minutes. Remove from the oven and serve.
