Directions:
- Heat oven to 190C(375F).
- Boil or steam broccoli until just tender.
- Grease four ramekin dishes with some of the butter and dust with the parmesan.
- Melt the remaining butter in a pan and add the flour and cook for 1 minute. Add the milk and stir well until it is smooth and thick. Remove from heat and add the mustard, cayenne and cheese. Gradually beat in the egg yolks.
- Whisk the egg whites until they form soft peaks. Stir a little egg white into the cheese mix and then carefully fold in the rest.
- Divide the broccoli between the dishes and top with the cheese mix. Bake for 15 minutes.
- Great with cherry tomatoes and toast.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 277.02 Kcal (1160 kJ) | ||
| Calories from fat | 187.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.89g | 32% | |
|---|---|---|---|
| Cholesterol | 172.39mg | 57% | |
| Sodium | 353.34mg | 15% | |
| Potassium | 263.82mg | 6% | |
| Total Carbs | 9.23g | 3% | |
| Sugars | 2.97g | 12% | |
| Dietary Fiber | 1.62g | 6% | |
| Protein | 13.96g | 28% | |
| Vitamin C | 33.4mg | 56% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 1.6mg | 9% | |
| Calcium | 292.5mg | 29% | |
| Amount Per 100 g | |||
| Calories | 180.88 Kcal (757 kJ) | ||
| Calories from fat | 122.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.64g | 32% | |
|---|---|---|---|
| Cholesterol | 112.56mg | 57% | |
| Sodium | 230.72mg | 15% | |
| Potassium | 172.26mg | 6% | |
| Total Carbs | 6.03g | 3% | |
| Sugars | 1.94g | 12% | |
| Dietary Fiber | 1.06g | 6% | |
| Protein | 9.12g | 28% | |
| Vitamin C | 21.8mg | 56% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 1mg | 9% | |
| Calcium | 191mg | 29% | |
* 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.
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
