Hearty Souffle with Broccoli and Cauliflower
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
173
calories
Calories
Nutritional values
1 piece contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 173 cal. | (8 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.2 g | (7 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 0.8 mg | (7 %) | ||
| Vitamin K | 62.8 μg | (105 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 56 mg | (59 %) | ||
| Potassium | 256 mg | (6 %) | ||
| Calcium | 134 mg | (13 %) | ||
| Magnesium | 20 mg | (7 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 8.2 g | |||
| Uric acid | 48 mg | |||
| Cholesterol | 113 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
Preparation steps
1.
Rinse broccoli and cauliflower. Cut off florets and cook in boiling salted water, first cauliflower and then broccoli, until soft. Press still hot caulifolwer through a ricer. Rinse broccoli in cold water and rinse again.
2.
Butter ramekins.
3.
Separate eggs . Beat egg whites until stiff and cool. Whisk butter, egg yolks, quark, cauliflower and cheese until creamy. Season to taste and fold egg whites into the mixture.
4.
Fill ramekins up to half with the mixture. Layer broccoli on top and fill with remaining mixture. Bake in preheated oven at 200°C (approximately 400°F) for about 15 minutes or until golden brown. Remove from oven and serve immediately.
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