Directions:
- Boil the broccoli, set 3 floweretts aside for decoration and pass the rest through a food mill.
- Make the besciamel sauce. First melt butter till bubbling. 2nd, add flour then milk. High heat till boiled then smallest fire till creamy.
- Add the besciamel sauce and egg yokes then fold in already beaten hard egg whites, a pinch of sald and beated until stiff.
- Butter 6 ramekins and gently fill with the mixture and bake at 180C for 30 minutes
- Remove from the molds and garnish each with half a broccoli flouwerette, tomato sauce, salt, pepper and olive pil.
- Tomato sauce can be made with garlic or onion with oil, sugar, salt and pepper.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 168.57 Kcal (706 kJ) | ||
| Calories from fat | 55.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.17g | 9% | |
|---|---|---|---|
| Cholesterol | 65.31mg | 22% | |
| Sodium | 569.63mg | 24% | |
| Potassium | 737.64mg | 16% | |
| Total Carbs | 22.8g | 8% | |
| Sugars | 6.5g | 26% | |
| Dietary Fiber | 6.85g | 27% | |
| Protein | 8.61g | 17% | |
| Vitamin C | 179.8mg | 300% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 2.7mg | 15% | |
| Calcium | 117.5mg | 12% | |
| Amount Per 100 g | |||
| Calories | 67.52 Kcal (283 kJ) | ||
| Calories from fat | 22.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.47g | 9% | |
|---|---|---|---|
| Cholesterol | 26.16mg | 22% | |
| Sodium | 228.15mg | 24% | |
| Potassium | 295.45mg | 16% | |
| Total Carbs | 9.13g | 8% | |
| Sugars | 2.6g | 26% | |
| Dietary Fiber | 2.74g | 27% | |
| Protein | 3.45g | 17% | |
| Vitamin C | 72mg | 300% | |
| Iron | 1.1mg | 15% | |
| Calcium | 47.1mg | 12% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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