Low Carb broccoli casserole

Preparation steps

Initial step

Cook the broccoli in a pot until al dente.

Step 1

Preheat the oven to 180 °C top/bottom heat or 200 °C.

Step 2

Heat some olive oil, cut the ham into small cubes and fry briefly in the pan.

Step 3

Chop the onion into small pieces.

Add the onion and broccoli to the pan with the ham and fry everything briefly.

Season with nutmeg, paprika powder, salt and pepper.

Step 4

Put the egg in a bowl and mix with the crème fraîche, salt and pepper.

Pour the contents of the pan into a casserole dish and pour the egg mixture from the bowl over it.

Sprinkle the vegetables with cheese.

End step

Bake in the oven for 30 minutes.

Ingredients

The nutritional values given apply to the entire recipe (grams of all portions of the recipe).

Broccoli

500 x Gram (1 g)

500 g

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Pork ham, cooked

For the recipe you can use your favorite ham

50 x Gram (1 g)

50 g

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Onion

1 x Piece (170 g)

170 g

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Cream crème fraîche

100 x Gram (1 g)

100 g

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Protein	2.5 /95.05 g
Sugar	2.4 /50 g
Glicemyc Index	1 µg
Fat	30 /142.58 g
Carbohydrate	2.4 /237.63 g

Eggs, Whole chicken eggs (M)

1 x Piece (51 g)

51 g

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Gouda cheese

60 x Gram (1 g)

60 g

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olive oil

2 x Tablespoon (10 g)

20 g

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Ground sweet pepper

1 x Teaspoon (3 g)

3 g

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Nutmeg

2 x Pinch (0.2 g)

0.4 g

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Salt, white

3 x Pinch (0.1 g)

0.3 g

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Black pepper

3 x Pinch (0.1 g)

0.3 g

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Protein	0.0329 /95.05 g
Fiber	0.0795 /30 g
Glicemyc Index	0.003 µg
Fat	0.0098 /142.58 g
Carbohydrate	0.1944 /237.63 g

Ingredients as list

1. Broccoli

500 x Gram (1 g)

500 g

2. Pork ham, cooked

50 x Gram (1 g)

50 g

For the recipe you can use your favorite ham

3. Onion

1 x Piece (170 g)

170 g

4. Cream crème fraîche

100 x Gram (1 g)

100 g

5. Eggs, Whole chicken eggs (M)

1 x Piece (51 g)

51 g

6. Gouda cheese

60 x Gram (1 g)

60 g

7. olive oil

2 x Tablespoon (10 g)

20 g

8. Ground sweet pepper

1 x Teaspoon (3 g)

3 g

9. Nutmeg

2 x Pinch (0.2 g)

0.4 g

10. Salt, white

3 x Pinch (0.1 g)

0.3 g

11. Black pepper

3 x Pinch (0.1 g)

0.3 g

Tags:

For vegetarian Low Carb

Fitdw Founder

40 Minutes

3 / 5

Lactose
Milk

Proteins 20%

51.28 /95.05 g

Fats 30%

80.61 /63.37 g

Carbohydrates 50%

41.61 /105.61 g

Kcal

1097.05 /1901.02 Kcal

Proteins 20%

25.64 /95.05 g

Fats 30%

40.31 /63.37 g

Carbohydrates 50%

20.81 /105.61 g

Kcal

1097.05 /1901.02 Kcal

Protein	15 /95.05 g
Fiber	12.5 /30 g
Zinc	2 /10 mg
Phosphorus	330 /700 mg
Ascorbic acid - Vitamin C	415 /110 mg
Fatty monounsaturated	0.1 g
Fatty saturated	0.25 g
Fatty polyunsaturated	0.7 g
Magnesium	115 /350 mg
Manganese	2.65 /2.3 mg
Copper	0.15 /1.5 mg
Potassium	1925 /4000 mg
Sucrose	2 g
Sodium	35 /1500 mg
Fat	2 /142.58 g
Calcium	240 /1000 mg
Vitamin B1 (Thiamin)	0.35 /1.1 mg
Vitamin B2 (Riboflavin)	0.6 /1.4 mg
Vitamin B3 (Niacin - pp)	3 /15 mg
Vitamin B6 (Pyridoxine)	0.8 /1.6 mg
Vitamin B9 (Folic acid)	595 /300 µg
Vitamin A	765 /800 µg
Vitamin E	6.5 /14 mg
Carbohydrate	26 /237.63 g
Iron	4.5 /15 mg

Protein	8.2 /95.05 g
Cholesterol	25.5 mg
Zinc	0.815 /10 mg
Phosphorus	93.5 /700 mg
Fatty monounsaturated	4.6 g
Fatty saturated	3.19 g
Fatty polyunsaturated	0.635 g
Magnesium	9.5 /350 mg
Manganese	0.01 /2.3 mg
Copper	0.02 /1.5 mg
Potassium	159.5 /4000 mg
Sucrose	0.35 g
Sodium	428.5 /1500 mg
Fat	9.15 /142.58 g
Calcium	3 /1000 mg
Vitamin B1 (Thiamin)	0.3095 /1.1 mg
Vitamin B12 (Cobalamin)	0.24 /4 µg
Vitamin B2 (Riboflavin)	0.109 /1.4 mg
Vitamin B3 (Niacin - pp)	2.29 /15 mg
Vitamin B6 (Pyridoxine)	0.17 /1.6 mg
Vitamin B9 (Folic acid)	0.65 /300 µg
Vitamin D	0.27 /100 µg
Vitamin E	0.13 /14 mg
Carbohydrate	0.5 /237.63 g
Iron	0.5 /15 mg

Protein	2.38 /95.05 g
Fiber	2.89 /30 g
Zinc	0.408 /10 mg
Phosphorus	23.8 /700 mg
Ascorbic acid - Vitamin C	10.2 /110 mg
Fatty monounsaturated	0.068 g
Fatty saturated	0.187 g
Fatty polyunsaturated	0.289 g
Magnesium	13.6 /350 mg
Manganese	0.289 /2.3 mg
Copper	0.102 /1.5 mg
Potassium	205.7 /4000 mg
Sucrose	3.74 g
Sodium	10.2 /1500 mg
Fat	0.68 /142.58 g
Calcium	42.5 /1000 mg
Vitamin B1 (Thiamin)	0.051 /1.1 mg
Vitamin B2 (Riboflavin)	0.051 /1.4 mg
Vitamin B3 (Niacin - pp)	0.34 /15 mg
Vitamin B6 (Pyridoxine)	0.17 /1.6 mg
Vitamin B9 (Folic acid)	28.9 /300 µg
Vitamin A	3.4 /800 µg
Vitamin E	0.204 /14 mg
Carbohydrate	11.73 /237.63 g
Iron	0.85 /15 mg

Protein	6.375 /95.05 g
Cholesterol	183.6 mg
Zinc	0.8976 /10 mg
Phosphorus	104.04 /700 mg
Glicemyc Index	0.51 µg
Fatty monounsaturated	2.2134 g
Fatty saturated	1.53 g
Fatty polyunsaturated	0.3723 g
Magnesium	6.12 /350 mg
Manganese	0.0153 /2.3 mg
Copper	0.0306 /1.5 mg
Potassium	67.83 /4000 mg
Sodium	71.91 /1500 mg
Fat	4.947 /142.58 g
Calcium	23.97 /1000 mg
Vitamin B1 (Thiamin)	0.0326 /1.1 mg
Vitamin B12 (Cobalamin)	0.816 /4 µg
Vitamin B2 (Riboflavin)	0.2764 /1.4 mg
Vitamin B3 (Niacin - pp)	0.0306 /15 mg
Vitamin B6 (Pyridoxine)	0.051 /1.6 mg
Vitamin B9 (Folic acid)	33.15 /300 µg
Vitamin A	138.72 /800 µg
Vitamin D	0.867 /100 µg
Vitamin E	0.3723 /14 mg
Carbohydrate	0.306 /237.63 g
Iron	1.122 /15 mg

Protein	16.74 /95.05 g
Cholesterol	42.6 mg
Zinc	2.508 /10 mg
Phosphorus	309.6 /700 mg
Fatty monounsaturated	4.38 g
Fatty saturated	8.214 g
Fatty polyunsaturated	0.372 g
Lactose	0.06 g
Magnesium	18.6 /350 mg
Manganese	0.018 /2.3 mg
Copper	0.042 /1.5 mg
Potassium	49.8 /4000 mg
Sodium	538.8 /1500 mg
Fat	13.74 /142.58 g
Calcium	484.2 /1000 mg
Vitamin B1 (Thiamin)	0.0156 /1.1 mg
Vitamin B12 (Cobalamin)	1.02 /4 µg
Vitamin B2 (Riboflavin)	0.2352 /1.4 mg
Vitamin B3 (Niacin - pp)	0.042 /15 mg
Vitamin B6 (Pyridoxine)	0.012 /1.6 mg
Vitamin B9 (Folic acid)	12 /300 µg
Vitamin A	165.6 /800 µg
Vitamin D	0.144 /100 µg
Vitamin E	0.228 /14 mg
Carbohydrate	0.06 /237.63 g
Iron	0.42 /15 mg

Zinc	0.012 /10 mg
Phosphorus	0.2 /700 mg
Glicemyc Index	0.2 µg
Fatty monounsaturated	14.024 g
Fatty saturated	2.972 g
Fatty polyunsaturated	2.122 g
Copper	0.014 /1.5 mg
Sodium	0.2 /1500 mg
Fat	19.92 /142.58 g
Vitamin E	2.39 /14 mg
Carbohydrate	0.04 /237.63 g
Iron	0.08 /15 mg

Protein	0.0297 /95.05 g
Fiber	0.063 /30 g
Sugar	0.126 /50 g
Zinc	0.0075 /10 mg
Phosphorus	0.78 /700 mg
Glicemyc Index	0.03 µg
Ascorbic acid - Vitamin C	3.831 /110 mg
Magnesium	0.36 /350 mg
Potassium	6.33 /4000 mg
Sodium	0.12 /1500 mg
Fat	0.009 /142.58 g
Calcium	0.21 /1000 mg
Vitamin B1 (Thiamin)	0.0015 /1.1 mg
Vitamin B2 (Riboflavin)	0.0024 /1.4 mg
Vitamin B3 (Niacin - pp)	0.0291 /15 mg
Vitamin K	0.147 /70 µg
Vitamin A	93.93 /800 µg
Vitamin E	0.0474 /14 mg
Carbohydrate	0.1809 /237.63 g
Iron	0.0129 /15 mg

Protein	0.0234 /95.05 g
Fiber	0.0832 /30 g
Zinc	0.0086 /10 mg
Phosphorus	0.852 /700 mg
Glicemyc Index	0.004 µg
Ascorbic acid - Vitamin C	0.012 /110 mg
Fatty monounsaturated	0.0129 g
Fatty saturated	0.1038 g
Fatty polyunsaturated	0.0014 g
Magnesium	0.732 /350 mg
Potassium	1.4 /4000 mg
Sodium	0.064 /1500 mg
Fat	0.1452 /142.58 g
Calcium	0.736 /1000 mg
Vitamin B1 (Thiamin)	0.0014 /1.1 mg
Vitamin B2 (Riboflavin)	0.0002 /1.4 mg
Vitamin B3 (Niacin - pp)	0.0052 /15 mg
Vitamin B6 (Pyridoxine)	0.0006 /1.6 mg
Vitamin B9 (Folic acid)	0.304 /300 µg
Vitamin A	0.408 /800 µg
Carbohydrate	0.1972 /237.63 g
Iron	0.0122 /15 mg

Zinc	0.0002 /10 mg
Phosphorus	0.024 /700 mg
Glicemyc Index	0.003 µg
Magnesium	0.87 /350 mg
Manganese	0.0004 /2.3 mg
Copper	0.0005 /1.5 mg
Sodium	116.55 /1500 mg
Calcium	0.087 /1000 mg
Iron	0.0006 /15 mg