Broccoli is a healthy green product that has a huge selection of vitamins and macronutrients. But this type of cabbage is inferior in popularity to its counterparts: many are confused by the fresh taste, a peculiar smell when cooking. But if you combine broccoli with other healthy products, it will show its true taste.
How to bake broccoli with cheese?
The benefits of baked foods: cheese and broccoli
The calorie content of baked broccoli with cheese is negligible - only 34 kcal per 100 grams of dish. Therefore, it can be safely eaten up without fear for extra pounds.
Energy value per 100 grams:
- protein - 2.82 g .;
- fats - 0.37 gr.;
- carbohydrates - 7 gr.
Broccoli is a must-have product that is used with proper nutrition. Moreover, in the diet, this cabbage should be present regularly. Its composition is so rich in vitamins, minerals and macrocells that its frequent eating can easily exclude the use of pharmacy vitamin complexes.
So for 250 grams of this vegetable accounts for:
- A - 965 mcg.
- At 9 - 157.5 mcg.
- K - 254 mcg.
- C - 223 mg .;
- Potassium - 790 mg.
- Calcium - 117.5 mg.
- Magnesium - 52.5 mg.
- Phosphorus - 165 mg.
- Iron - 1.825 mg.
Such a composition will increase immunity, improve both the external and internal state of the body.
Cabbage:
- strengthens the nervous system, partially restores it;
- normalizes the concentration of glucose in the blood, which is useful as a prevention of diabetes, as well as already suffering from diabetes;
- reduces the risk of heart attack and stroke, strengthens the cardiovascular system, of course, with regular use of the product;
- reduces the risk of cancer, because it contains special anti-cancer substances.
And now about how to bake broccoli with cheese.
Broccoli and cheese - tasty and healthy
The recipe for broccoli baked with cheese is very simple, but it turns out to be incredibly tasty.
For cooking you will need:
- medium-sized broccoli inflorescence;
- cheese with a salty taste - 150 grams;
- cream - a glass;
- Dijon mustard - 2 tbsp. l .;
- butter - 50 grams;
- flour - a tablespoon.
A simple set of products involves simple steps in the preparation of broccoli baked in cream and cheese.
- You will need hot, even boiling water. It is necessary to place broccoli in it for 2-3 minutes, so that the inflorescences are softened.
- Cheese is grated or finely chopped.
- In a frying pan melt butter, pour flour into it. Passer a couple of minutes.
- Cream, half crushed cheese and mustard are added to the pan. All heated over low heat, stirring constantly until the sauce thickens.
- Broccoli inflorescences are laid out in a heat-resistant form, previously greased with oil, watered with sauce on top, and the remaining half of the cheese is poured on top.
- Send the dish to the oven, preheated to 180 ° C. They catch half an hour.
Baked fish with broccoli and cheese
Broccoli is also good because it is tasty when cooked properly and independently, and in combination with meat and fish products.
Here's a recipe for baking broccoli with cheese and fish. This is an excellent protein dinner option.
It is necessary:
- white fish fillet - 700 grams;
- broccoli - 500 grams;
- hard cheese - 100 grams;
- cloves of garlic - 3 cloves;
- leek - to taste;
- olive oil or any other vegetable;
- pepper mixture to taste.
Cooking occurs in the following sequence:
- Turn on the oven for heating (200 ° C).
- The bottom of a deep heat-resistant form is lined with a layer of chopped leek.
- Vegetable "mat" is sprayed with a couple of tablespoons of olive oil, and also sprinkled with a mixture of peppers.
- Cheese grated.
- Cut the fish fillet in portions, salt and pepper.
- Cabbage inflorescences are scalded with boiling water so that they become soft.
- Garlic cloves are cut into thin slices.
- Combine the garlic and broccoli, slightly add salt, pepper and sprinkle with oil.
- On the onion "rug" spread fish pieces.
- Sprinkle 1/2 of the grated cheese on top of them.
- Top with cabbage and garlic, and top with the remaining amount of cheese.
- The mold is covered with foil and put in the oven to bake for 45 minutes at 200 °.
Baked broccoli with potatoes and cheese
Broccoli with potatoes and cheese is another option for a hearty meal. To prepare it, it is useful:
- broccoli - 0.5 kg.;
- potatoes - 6 pieces (medium size);
- hard cheese - 150 grams;
- eggs - 2 pcs.;
- butter - 30 grams;
- salt, pepper - to taste.
How to bake broccoli with cheese and potatoes:
- Peel and cut potatoes in circles. While other ingredients are being prepared, pour potatoes with cold water to wash all the starch from it.
- The oven is heated to 200 ° C.
- Cabbage is divided into inflorescences and boiled for 4-5 minutes.
- Cheese grated.
- Beat eggs until smooth, salted, mixed with half grated cheese.
- The baking dish is oiled.
- The bottom is lined with potato circles. Sprinkled with cheese.
- On top of the potatoes spread broccoli.
- Salt and pepper.
- Pour in egg-cheese mixture.
- Sent in the oven for 45 minutes to bake at 200 ° C.
Broccoli with cheese, sour cream and minced meat
Baked broccoli with cheese and sour cream with the addition of minced meat will also appeal to men, since it will turn out to be a very satisfying dish.
You will need the following set of products:
- any minced meat - 0.5 kg (chicken will make the dish more protein);
- 400 grams broccoli;
- 1 egg
- hard brackish cheese - 150 grams;
- garlic - a pair of cloves;
- fat sour cream - 220 grams;
- salt and spices.
Stages of preparation:
- Cabbage is disassembled into inflorescences and boiled for 3-5 minutes.
- Chop the garlic finely.
- Minced meat is mixed with egg, garlic and spices.
- The cheese is rubbed on a large side of the grater, and then mixed with spices and sour cream.
- Cabbage inflorescences are laid out on a heat-resistant form, minced meat will go as a second layer. The sour cream cheese sauce will be the topmost layer.
- After that, send the form into the oven for 40 minutes at 180 ° C.
Mushroom recipe
Broccoli and mushrooms are completely compatible ingredients that together can form a wonderful fast-diet dish. And under cheese filling the taste will improve.
For cooking you will need:
- large inflorescence of broccoli;
- large champignons - 5-6 pcs.;
- onions - 1 head;
- olive oil - 3 tbsp. l .;
- soy sauce - 2 tbsp. l .;
- garlic cloves - 3 pcs.;
- ground ginger - on the tip of a knife;
- a tablespoon of liquid honey;
- a tablespoon of flour;
- fried sesame seeds - 1 tablespoon;
- salt to taste.
The dish is baked as follows:
- First of all, preheat the oven, setting the indicator 180 ° C.
- Broccoli sorted into inflorescences. Boil a couple of minutes.
- The onion head and garlic cloves are diced.
- Mushrooms are cut into thin longitudinal plates.
- In a deep bowl, mix olive oil and soy sauce. Ginger, honey and flour are poured into this mixture. Stir until smooth. If the sauce is thick, then you can dilute it with a glass of water.
- Heat oil in a pan. Broccoli, mushrooms and onions are fried on it. As soon as vegetables and mushrooms are softened, they are immediately removed from the pan.
- In a heat-resistant form, spread the mixture from the pan, add the garlic, salt and pour over the finished sauce.
- Sent in the oven for 20 minutes at a temperature of 180 ° C.
- The cooked dish is taken out of the oven and sprinkled with sesame seeds.
Oven broccoli and cauliflower
Such similar and such different varieties of cabbage are perfectly combined in one dish. To bake broccoli and cauliflower with cheese, you will need the following:
- broccoli and cauliflower - on a head of cabbage;
- hard cheese - 300 grams;
- a glass of cream with a fat content of at least 20%;
- salt and a mixture of provence herbs to taste.
Stages of the culinary process:
- Heads are sorted into inflorescences and boiled in salted water for a couple of minutes.
- Prepared cabbage spread in a heat-resistant form, pre-oiled. Sprinkle with salt, Provencal herbs. Pour in cream.
- Cheese grated. Sprinkle them with cabbage and put in the oven.
- For baking, only 25 minutes are enough at a temperature of 180 ° C.
The finished dish will be a good option for a healthy dinner.
Conclusion
Baked broccoli with cheese and mayonnaise, sour cream, milk and cream - no matter what kind of pouring is chosen - this is a healthy dish to maintain body shape and health. Cooking it is not difficult, and even an avid meat-eater will appetite gobble up broccoli from the oven. Give it a try.