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Jerusalem Artichoke and Romanesco Casserole
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Preparation:
15 min.
Preparation
ready in 33 mins
Calories:
206
calories
Calories
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1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 206 cal. | (10 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 20.4 g | (68 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 52.1 μg | (87 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 129 μg | (43 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 5.4 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 106 mg | (112 %) | ||
| Potassium | 1,115 mg | (28 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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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
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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