Vegetables with Bechamel Sauce and Bacon

0
Average: 0 (0 votes)
(0 votes)
Vegetables with Bechamel Sauce and Bacon
share Share
print
bookmark_border Copy URL
Health Score:
77 / 100
Difficulty:
advanced
Difficulty
Preparation:
50 min.
Preparation
Calories:
461
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie461 cal.(22 %)
Protein17 g(17 %)
Fat29 g(25 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage14.8 g(49 %)
Vitamin A2.4 mg(300 %)
Vitamin D0.6 μg(3 %)
Vitamin E5.1 mg(43 %)
Vitamin K175.6 μg(293 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.5 mg(45 %)
Niacin7.2 mg(60 %)
Vitamin B₆1.2 mg(86 %)
Folate310 μg(103 %)
Pantothenic acid3.5 mg(58 %)
Biotin24 μg(53 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C197 mg(207 %)
Potassium1,711 mg(43 %)
Calcium274 mg(27 %)
Magnesium112 mg(37 %)
Iron3.9 mg(26 %)
Iodine27 μg(14 %)
Zinc2.5 mg(31 %)
Saturated fatty acids14.2 g
Uric acid254 mg
Cholesterol119 mg
Complete sugar23 g

Ingredients

for
4
Ingredients
1 small Cauliflower
1 bunch carrots
2 stalks Leeks
Vegetable broth (instant)
50 grams butter
40 grams Pastry flour
250 milliliters milk
1 egg yolk
salt
peppers
grated Nutmeg
1 bunch Chives
50 grams Bacon
2 Tbsps Sunflower seed
How healthy are the main ingredients?
carrotLeekSunflower seedChivesCauliflowerCauliflower

Preparation steps

1.

Rinse the vegetables. Divide the cauliflower into florets, cut the carrots into pieces, and slice the leeks into rings. Cook the cauliflower, carrots and leeks successively in boiling vegetables broth; cook the cauliflower and carrots for about 8 minutes, while leeks for about 2 minutes. Take out the cooked vegetables with a skimmer from the broth.

2.

For the Bechamel sauce, heat the butter in a pot and fry the flour. Stir in the milk and vegetable broth while stirring. Simmer for a few minutes. Whisk egg yolk with a little water, stir into the sauce and let thicken. Season with salt, pepper and nutmeg.

3.

Rinse the chives, shake dry and chop. Mix the chives together with the cooked vegetables into the sauce. 

4.

Fry the bacon until brown in a hot pan. Toast the sunflower seeds briefly in a dry pan.

Divide the vegetables into bowls and serve sprinkled with fried bacon and toasted sunflower seeds.

Tags