Healthy Dinner

Cauliflower Broccoli Tarts with Almonds

4.5
Average: 4.5 (2 votes)
(2 votes)
Cauliflower Broccoli  Tarts with Almonds
share Share
print
bookmark_border Copy URL
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
2362
calories
Calories

Healthy, because

Even smarter

Nutritional values

Broccoli is a great source of cell-protecting vitamins A and C. Vitamin A also ensures healthy, beautiful skin and strong vision. Vitamin C helps keep the immune system strong. 

Instead of cauliflower and broccoli, this hearty cake also tastes great with Mediterranean ingredients such as peppers, olives and zucchini.

1 <none> contains
(Percentage of daily recommendation)
Calorie2,362 cal.(112 %)
Protein80 g(82 %)
Fat174 g(150 %)
Carbohydrates120 g(80 %)
Sugar added0 g(0 %)
Roughage25.7 g(86 %)
Vitamin A2.3 mg(288 %)
Vitamin D8.5 μg(43 %)
Vitamin E15.5 mg(129 %)
Vitamin K735.5 μg(1,226 %)
Vitamin B₁1.1 mg(110 %)
Vitamin B₂2.3 mg(209 %)
Niacin24.7 mg(206 %)
Vitamin B₆1.9 mg(136 %)
Folate510 μg(170 %)
Pantothenic acid11.8 mg(197 %)
Biotin69 μg(153 %)
Vitamin B₁₂4.7 μg(157 %)
Vitamin C532 mg(560 %)
Potassium2,598 mg(65 %)
Calcium675 mg(68 %)
Magnesium224 mg(75 %)
Iron10 mg(67 %)
Iodine154 μg(77 %)
Zinc8.4 mg(105 %)
Saturated fatty acids98 g
Uric acid513 mg
Cholesterol1,248 mg
Complete sugar26 g

Ingredients

for
1
Ingredients
12 ozs Puff pastry dough (frozen)
For covering
12 ozs Broccoli
12 ozs Cauliflower
salt
10 ozs Whipped cream
4 eggs
freshly ground peppers
1 pinch freshly grated Nutmeg
3 ozs Feta
2 Tbsps slivered almonds
How healthy are the main ingredients?
BroccoliCauliflowerCauliflowerFetaWhipped creamsalt

Preparation steps

1.

Thaw puff pastry. 

2.

Preheat the oven to 400°F.

3.

Rinse broccoli and cauliflower, blanch for 4-5 minutes in boiling salted water, drain, rinse in cold water and drain again.

4.

Whisk cream with eggs and season with salt, pepper and nutmeg. Cut feta into cubes.

Roll out pastry on lightly floured surface and line buttered ramekins with it, making edges all around. Divide broccoli and cauliflower among ramekins and pour egg cream over. Sprinkle with feta and bake in preheated oven at for about 35-40 minutes or until golden brown.

Sprinkle wtih almonds 10 minutes before the end of baking. Remove from oven and serve. 

Fall Favorites

Get Fit!

Simple, But Good

Weeknight Dinners