Purple Sprouting Broccoli Gratin

By weightlossresources.co.uk

As a seasonal winter veg, this purple sprouting broccoli gratin is quick and simple the make. Serve up with a crispy green salad, but don't forget to add the calories!

  • Recipe makes: 6 servings
  • Prep time:
    20 mins
  • Cook time: 20 mins
  • Calories: 413
    per serving

Ingredients

  • 1250g purple sprouting broccoli
  • 1 onion
  • 1 garlic clove
  • 56g plain flour
  • 500ml semi-skimmed milk
  • 5g salt
  • ¼ tsp black pepper
  • 1/8 tsp ground nutmeg
  • 1/8 tsp chilli powder
  • 224g low fat cheese
  • 227g breadcrumbs
  • 15g salted butter
  • 56g parmesan cheese
  • 3 tbsps fresh parsley

Method

Preheat the oven to 180°C (350°F, Gas Mark 4).

  1. Peel and slice the garlic. Trim off any hard ends from the broccoli stalks as well as any very coarse leaves. Grate the cheeses.
  2. Steam the broccoli until al dente (4-6 minutes). Drain well and set aside.
  3. In small saucepan gently saute the garlic and onions in 2 tablespoons oil, over a low heat, for about 5 minutes.
  4. Sprinkle the flour onto the onion mixture and cook, stirring constantly, for 3 minutes without browning.
  5. Gradually whisk the milk into the onion mixture and bring to the boil.
  6. Reduce the heat, add a pinch of each ground nutmeg and chilli powder and cook 5 minutes.
  7. Stir in the grated cheddar cheese and remove from heat. Combine with broccoli. Transfer to casserole dish or oven proof baking pan.
  8. Combine the bread crumbs and parsley and sprinkle on top of broccoli mixture.
  9. Bake in the preheated oven for 20 minutes until thoroughly heated through.
Nutrition information per serving
Calories (kcal)413
Carbohydrate (g)47.5
Fat (g)10.7
Protein (g)33.1
Fibre (g)9.0
Alcohol (g)0.0
Fruit & Veg3.2

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