Recipe for Low Carb broccoli casserole - Tasty and Easy to Make

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Details

Types
Allergens

Lactose, Milk
Preparation time

40 Minutes
Number of portions

2
Degree of flatness

3 / 5
Lowest nutrient value

Ash

0.005 g
Highest nutrient value

Sodium

600.672 mg

Ingredients

The values apply to the entire recipe

500 x Gram (500g)

Broccoli

Protein

15g / 56.81 - 198.83g

Fat

2g / 50.5 - 88.37g

Carbohydrates

26g / 255.64 - 369.26g

Kcal

182 kcal / 2.272 kcal

50 x Gram (50g)

Pork ham, cooked

For the recipe you can use your favorite ham

Protein

8.2g / 56.81 - 198.83g

Fat

9.15g / 50.5 - 88.37g

Carbohydrates

0.5g / 255.64 - 369.26g

Kcal

117 kcal / 2.272 kcal

1 x Piece (170g)

Onion

Protein

2.38g / 56.81 - 198.83g

Fat

0.68g / 50.5 - 88.37g

Carbohydrates

11.73g / 255.64 - 369.26g

Kcal

63 kcal / 2.272 kcal

100 x Gram (100g)

Cream crème fraîche

Protein

2.5g / 56.81 - 198.83g

Fat

30g / 50.5 - 88.37g

Carbohydrates

2.4g / 255.64 - 369.26g

Kcal

290 kcal / 2.272 kcal

1 x Piece (51g)

Eggs, Whole chicken eggs (M)

Protein

6.38g / 56.81 - 198.83g

Fat

4.95g / 50.5 - 88.37g

Carbohydrates

0.31g / 255.64 - 369.26g

Kcal

71 kcal / 2.272 kcal

60 x Gram (60g)

Gouda cheese

Protein

16.74g / 56.81 - 198.83g

Fat

13.74g / 50.5 - 88.37g

Carbohydrates

0.06g / 255.64 - 369.26g

Kcal

191 kcal / 2.272 kcal

2 x Tablespoon (20g)

olive oil

Protein

0g / 56.81 - 198.83g

Fat

19.92g / 50.5 - 88.37g

Carbohydrates

0.04g / 255.64 - 369.26g

Kcal

179 kcal / 2.272 kcal

1 x Teaspoon (3g)

Ground sweet pepper

Protein

0.03g / 56.81 - 198.83g

Fat

0.01g / 50.5 - 88.37g

Carbohydrates

0.18g / 255.64 - 369.26g

Kcal

1 kcal / 2.272 kcal

2 x Pinch (0.4g)

Nutmeg

Protein

0.02g / 56.81 - 198.83g

Fat

0.15g / 50.5 - 88.37g

Carbohydrates

0.2g / 255.64 - 369.26g

Kcal

2 kcal / 2.272 kcal

3 x Pinch (0.3g)

Salt, white

Protein

0g / 56.81 - 198.83g

Fat

0g / 50.5 - 88.37g

Carbohydrates

0g / 255.64 - 369.26g

Kcal

0 kcal / 2.272 kcal

3 x Pinch (0.3g)

Black pepper

Protein

0.03g / 56.81 - 198.83g

Fat

0g / 50.5 - 88.37g

Carbohydrates

0.19g / 255.64 - 369.26g

Kcal

1 kcal / 2.272 kcal

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.

Composition for all portions

Protein

51.28g
Fat

80.59g
Carbohydrates

41.61g
Calorie count

1.097 kcal

Protein

51.28g / 56.81 - 198.83g

Fat

80.59g / 50.5 - 88.37g

Carbohydrates

41.61g / 255.64 - 369.26g

Kcal

1.097 kcal / 2.272 kcal

Composition for 1 portion

Protein

25.64g
Fat

40.3g
Carbohydrates

20.81g
Calorie count

548 kcal

Protein

25.64g / 56.81 - 198.83g

Fat

40.3g / 50.5 - 88.37g

Carbohydrates

20.81g / 255.64 - 369.26g

Kcal

548 kcal / 2.272 kcal

The following daily requirements for protein, fat, and carbohydrates were calculated based on the data below.

Gender

Age *

Height (cm) *

Weight (kg) *

Activity *

Calculation pattern *

BMR

1.515 kcal

TDEE

2.272 kcal

BMI

24.22