Jerusalem Artichoke and Romanesco Casserole

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Jerusalem Artichoke and Romanesco Casserole
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 33 min.
Ready in
Calories:
206
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie206 cal.(10 %)
Protein8 g(8 %)
Fat12 g(10 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage20.4 g(68 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E1.6 mg(13 %)
Vitamin K52.1 μg(87 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.7 mg(39 %)
Vitamin B₆0.5 mg(36 %)
Folate129 μg(43 %)
Pantothenic acid1.7 mg(28 %)
Biotin5.4 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C106 mg(112 %)
Potassium1,115 mg(28 %)
Calcium60 mg(6 %)
Magnesium71 mg(24 %)
Iron5.8 mg(39 %)
Iodine2 μg(1 %)
Zinc0.8 mg(10 %)
Saturated fatty acids1.7 g
Uric acid103 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
600 grams Romanesco broccoli
500 grams Jerusalem artichoke
salt
2 fresh garlic cloves
2 Tbsps scallions
4 Tbsps Quinoa flake
4 Tbsps olive oil
2 Tbsps lemon juice
Red pepper flakes
How healthy are the main ingredients?
Romanesco broccoliolive oilsaltgarlic clove

Preparation steps

1.

Rinse Romanesco and divide into individual florets. Peel Jerusalem artichoke and cut into slices. Blanch artichoke and Romansco in salt water for 2-3 minutes. Let cool and drain well.

2.

Preheat oven to 200°C (approximately 400°F.)

3.

Peel and finely dice garlic and mix under quinoa flakes along with chives, oil and lemon juice. Season quinoa with salt and red pepper flakes.

4.

Divide Romanesco and Jerusalem artichoke among oiled-serving ramekins and top each with quinoa. Bake in oven for about 15 minutes.

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