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Cheesy Broccoli Gratin

QUICK FACTS

  PREPARATION TIME
10 min (for 6 serves)

 
  COOKING TIME
25 min (for 6 serves)
  DINNER
Side Dish
 

SUMMARY

 

Gratin is a classic French dish in which an ingredient is topped with a golden brown crust. In this recipe I use Broccoli florets instead of the usual potatoes. It is covered with mustard-cheese sauce topping then baked to perfection. This recipe has high levels of calcium, protein and fibre, but low in fat and calorie.

INGREDIENTS

0.67 head (227 g)
  Broccoli Florets, fresh
33 g
  Skim Milk
0.33 cup (80 g)
  Cream Cheese, Fat-Free
10 g
  Dijon Mustard
0.67 clove (2 g)
  Garlic, minced
0.17 cup (21 g)
  Onion, chopped
0.17 cup (5 g)
  Mixed Herbs, fresh
0.33 teaspoon (1 g)
  Black Pepper, ground
0.17 cup, shredded (19 g)
  Mozzarella Cheese, Fat-Free
 

METHOD

1. Steam the broccoli for 6 to 8 minutes or until crisp-tender. Drain well.

2. Place the florets in a baking dish.

3. Mix together the milk, cream cheese, garlic, onion, mustard, herbs and pepper.

4. Pour over florets. Sprinkle with shredded mozzarella cheese.

5. Bake at 350 F (175 C) for 20 to 25 minutes or until golden.

6. Serve and enjoy!

  NUTRITIONAL PANEL
Per Serve
Energy:
444.5 kJ  (106.2 kcal)
Protein:
24.1 g
Total Fat:
0.8 g
-Saturated:
0.3 g
-Mono-Unsaturated:
0.1 g
-Poly-Unsaturated:
0.3 g
Total Carbs:
7.2 g
-Complex Carbs:
2.9 g
-Sugar:
4.2 g
Fibre:
4.6 g
Water:
128.4 mL
Alcohol:
0.0 g
Cholesterol:
7.0 mg
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