To my cookbook
An omelette cooked in the oven and just an ordinary banal omelette are two very different things. For me personally, it’s like comparing a cake to a piece of bread. Both are delicious, but the difference is obvious. If we compare these two such similar, but so different dishes in terms of time spent on preparation, then, of course, an ordinary omelette is faster and easier to prepare. But if you want to treat yourself to something extraordinary, but at the same time “understandable” and “uncomplicated,” then I recommend that you use today’s recipe.
An omelette in the oven is good in itself as a complete dish that does not require additional additions. But there is no limit to perfection. Even it can be “upgraded” by adding bright, tasty, healthy inclusions of vegetables. Anything will do here: canned corn, tomatoes, peppers, zucchini, spinach. Well, I have broccoli today.
So, broccoli omelette, cooked in the oven. This is exactly what we will talk about today. Why broccoli? Yes, because at least it’s beautiful. Well, it’s delicious, and also healthy. I really like how the broccoli spots are colorful against the overall background of the dish. I used frozen broccoli, not fresh. It's much cheaper, and you won't even feel the difference. Moreover, now is not the season for this vegetable and finding it fresh in a small provincial town is not an easy task.
As for the taste of broccoli omelet cooked in the oven, it is really good. Not as watery as its simpleton brother cooked in a frying pan. More elastic and airy. The omelette is literally riddled with hundreds of pores. And thanks to baking, it produces an appetizing golden-brown surface. Handsome, in a word:)
Cooking time:
45 minutes Number of servings – 2
How to choose the right one
Before you start cooking, you should choose the right ingredients. This primarily applies to broccoli. Today in stores this product is sold not only fresh, but also frozen. To make a dish like broccoli with egg tasty, you need to carefully choose the product. Here are a few secrets:
- Hardness. You should buy vegetables with dense inflorescences and stems.
- Color. You can also be guided by the shade of broccoli. The fresh product has a dark green color. If there are yellow buds on the inflorescences, then the vegetable is overripe. If there is a purple tint, then this indicates a high content of beta-carotene. When cooked, this product will turn green.
- Smell. Cabbage should have a pleasant aroma. If the smell is strong and there are dark spots on the inflorescences, then you should discard the product.
- Store broccoli only in the refrigerator and in a closed container for 10 days.
How to cook an omelette in the oven with broccoli
It is necessary to prepare all the ingredients, they must be fresh and of high quality. Mostly, you can buy broccoli frozen, or you can look for fresh broccoli at the market or in specialized vegetable departments.
If you purchase fresh frozen broccoli, carefully inspect the packaging for damage.
It’s a bad sign if there is a large amount of ice in the package - this means that the product may have been defrosted and subsequently frozen several times, or that the seller is dishonest, thereby increasing the weight of the package.
The choice of cookware is important: for baking an omelet in the oven, glass heat-resistant baking dishes, baking sheets with high sides, ceramic special molds, frying pans (without handles or with a metal holder), and silicone molds are best suited.
Below are several recipes for an omelette with broccoli in the oven with photos and detailed descriptions, and at the end of the article you can find a video recipe for making a fluffy omelette with broccoli in the oven.
An easy way to prepare a delicious breakfast
Such a tasty and healthy dish will give you a very good start to the day and recharge you with vitamins. It has almost no fat, very low calorie content and excellent taste! Required set of ingredients for 2 servings:
- Broccoli – 400 gr.;
- Chicken egg – 2 pcs.;
- Egg whites – 5 pcs.;
- Milk 2.5% – 200 ml;
- Butter – 20 gr.;
- Salt, spices to taste.
To make the omelet tender and soft, you must first boil the broccoli. For frozen cabbage, the heat treatment time will be 5-7 minutes, for fresh cabbage - 10 minutes. Place the cooked broccoli in a colander to cool slightly while you prepare the omelette base.
2 eggs and 5 whites must be whisked with the amount of milk indicated in the recipe, and add salt.
Grease a baking dish with butter, place cabbage in it, pour in a mixture of milk and eggs.
Preheat the oven to 180C, cook the dish for 35-40 minutes.
Diet omelette with mozzarella
It's no secret that healthy eating is the key to vigor and excellent well-being. A lush omelette with broccoli in the oven is an ideal dish for enriching the body with useful microelements. We tell you how to prepare such a wonderful breakfast and what products you will need:
- Fresh frozen broccoli – 300 gr.;
- Eggs – 5 pieces;
- Milk – 100 ml;
- Olive oil – 2 teaspoons;
- Fresh parsley - a few sprigs;
- Mozzarella cheese – 150 grams;
- Salt, spices to taste.
In a small saucepan, bring water to a boil, add broccoli, and cook for 5 minutes. After this, drain the water and cool the cabbage.
Beat eggs with milk, salt and spices using a blender until smooth.
Remove the parsley leaves from the branches and chop them with a knife.
The cheese needs to be cut into small cubes.
Place the cooled broccoli in a heat-resistant deep dish, sprinkle with herbs, and add pieces of mozzarella. After this, pour the milk-egg mixture into the container. The shape must be high, since during the baking process our omelette will rise and it will be better if it does not “run away”.
Cook in an oven preheated to 180 degrees for 20 minutes.
Omelette in the oven with broccoli and cheese is ready, bon appetit!
Nutritious breakfast for the whole family
The above recipes are quite low-calorie and for those who are used to having a hearty breakfast, they may not seem filling enough. This recipe for an omelet with broccoli in the oven is quite simple, and the main thing is that this dish is wonderful not only when freshly prepared, but also when reheated, for example, the next day.
To prepare 6 servings you need:
- Broccoli – 500 grams;
- Fresh champignons – 500 grams;
- Onions – 1 pc.;
- Low-fat cream – 150 ml;
- Chicken eggs – 3 pcs.;
- Salt, hops-suneli.
Remove a thin layer of skin from the mushroom caps using a knife. Then you need to chop the mushrooms into large pieces and chop the onion.
Fry the onions and mushrooms in a frying pan in a small amount of vegetable oil (1-2 tablespoons).
To make the omelet tender, the broccoli must first be boiled. To do this, place the inflorescences in boiling water for 15 minutes, then cool.
To prepare the filling, you need to beat eggs, cream, salt, and spices with a whisk or blender until a homogeneous mass is formed.
Place the boiled cabbage in a baking dish, then the fried mushrooms, pour in the egg mixture, and cover with a lid. The omelette must be baked in the oven at t=180 degrees for 25-30 minutes.
If desired, you can sprinkle the casserole with grated semi-hard cheese (you will need about 100 grams) and put the pan in the oven for another 10 minutes without a lid. Cheese will make the dish even more nutritious.
Cooking process
To cook broccoli with egg and cheese, you need to prepare the ingredients. It is recommended to wash the vegetable, dry it, and then divide it into inflorescences. The frying pan should be placed on the fire and vegetable oil should be poured into it. When it warms up, you need to put the inflorescences into the container. Cabbage needs to be fried in oil for 3 minutes.
The eggs should be beaten into a container and mixed. There is no need to beat them. Pour water into the pan with broccoli until it fills the cabbage halfway. Vegetables should be simmered until the liquid has completely evaporated.
You need to add salt and spices to the stirred eggs. It is recommended to peel and crush the garlic. It also needs to be added to eggs. Pour the resulting mixture over the broccoli. Fry the omelette over low heat and cover. Sprinkle the finished broccoli with egg with grated cheese.
Step-by-step preparation
- Place a pot of water on the fire and let it boil. Divide the broccoli into florets. If your cabbage is small like ours, use whole cabbage. When the water boils, add some salt and add the cabbage. After boiling, boil for 5-7 minutes. While the cabbage is cooking, prepare the eggs.
- Beat two chicken eggs into a convenient bowl. Instead of chicken, you can use six quail. Beat them with a fork to get a homogeneous mixture, add 100 g of milk and mix.
- Grate 70 g of hard cheese into a separate plate. You can use any cheese, as long as you like it. Place the finished broccoli in a colander and let the excess water drain.
- We will bake the omelette in portioned ceramic forms. You can take the same ones or one large size. Lay out the broccoli, pour in the egg mixture, and sprinkle with grated cheese on top. Please note that we will not add any spices, because the baked omelet is intended for a child. You can add any seasonings you want.
- Place the pan in the oven and bake for 30 minutes at 180 degrees. The broccoli omelette is ready, we can take it out of the oven and serve.
Using the same principle, you can bake an omelet with zucchini and any other vegetables. This omelet is a completely independent dish. It can be eaten separately or served with any meat or fish.
Using the same principle, you can make an omelette with broccoli in a frying pan. To do this, put the frying pan on the fire, pour in 1 tablespoon of vegetable oil and maybe add 10 g of butter, let it heat up. Lay out the boiled broccoli, pour in a mixture of eggs and milk, and sprinkle with grated cheese on top. Cover with a lid and simmer over low heat for 7-10 minutes until fully cooked.
Cooking steps
It is recommended to boil broccoli for 4 minutes in boiling water before cooking. When the cabbage has cooled, it must be divided into inflorescences, and then cut each into two parts. The tomatoes should also be chopped. They need to be cut into cubes. The onion should be peeled and chopped. It should be fried in a slow cooker. To do this, select the “Frying” function.
At the end of the program, place broccoli, oregano and tomatoes in the multicooker bowl. Cook food for 10 minutes with the lid open. The eggs should be beaten into a deep container and combined with cream, spices and nutmeg. The ingredients should be lightly whisked. Pour the prepared mixture over the fried cabbage and onions. You need to bake the food for half an hour, setting the “Baking” mode.
The finished dish should be divided into portions and placed on plates. You can serve the casserole with mayonnaise or sour cream, first sprinkled with chopped herbs.
Casserole in the oven
Broccoli casserole with cheese and eggs takes longer to cook in the oven than in a slow cooker. It is worth noting that this cooking method allows you to maintain the splendor, dense, but at the same time delicate structure of the dish. The casserole will not contain excess liquid, as well as carcinogens that are formed when frying foods in a frying pan. In addition, the dish bakes evenly in the oven. To prepare the casserole you will need:
- 4 eggs.
- 50 ml milk.
- 200 g broccoli.
- 1 clove of garlic.
- Spices and salt.
- Green parsley.
Description of preparation:
This casserole turns out really tasty.
On the one hand, it resembles the most delicate omelette, thanks to its very soft structure, and on the other hand, it resembles a pie made from choux pastry, which becomes very dense after baking. As a matter of fact, this casserole can be prepared with other vegetables, but it turns out especially delicious with broccoli! I will share with you my favorite recipe for making broccoli casserole with cheese and eggs. Be sure to try cooking it and please your family! Purpose: For breakfast / Hearty breakfast / For lunch / For dinner / For children / For an afternoon snack / Healthy lunch / Light dinner / Quickly Main ingredient: Vegetables / Broccoli / Cabbage / Eggs / Cauliflower Dish: Baking / Casserole
Food preparation
To cook broccoli with egg in the oven, boil the inflorescences until half cooked. After this, it is recommended to divide the cabbage into 3 parts. The garlic must be peeled and cut in half. It should be used to rub the pan in which the casserole will be prepared. Place broccoli florets in the prepared form. The yolks should be separated from the whites. This can be done using an empty plastic bottle. The whites must be beaten with salt until foam forms. It is recommended to mix the yolks with milk. After this, both liquids can be combined in one container.
The cheese needs to be grated on a grater, preferably with large cells. The resulting mass should be divided into two parts. You should add chopped herbs to the egg mixture. After this, you can add 2/3 of the cheese into the mixture.
Recipe for broccoli with egg in the oven. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “broccoli with egg in the oven.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 64 kcal | 1684 kcal | 3.8% | 5.9% | 2631 g |
| Squirrels | 4.8 g | 76 g | 6.3% | 9.8% | 1583 g |
| Fats | 3.2 g | 56 g | 5.7% | 8.9% | 1750 g |
| Carbohydrates | 3.2 g | 219 g | 1.5% | 2.3% | 6844 g |
| Alimentary fiber | 2 g | 20 g | 10% | 15.6% | 1000 g |
| Water | 86 g | 2273 g | 3.8% | 5.9% | 2643 g |
| Ash | 0.905 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 66.3 mcg | 900 mcg | 7.4% | 11.6% | 1357 g |
| Retinol | 0.042 mg | ~ | |||
| alpha carotene | 18.75 mcg | ~ | |||
| beta carotene | 0.278 mg | 5 mg | 5.6% | 8.8% | 1799 |
| beta Cryptoxanthin | 2.75 mcg | ~ | |||
| Lutein + Zeaxanthin | 1158 mcg | ~ | |||
| Vitamin B1, thiamine | 0.062 mg | 1.5 mg | 4.1% | 6.4% | 2419 g |
| Vitamin B2, riboflavin | 0.184 mg | 1.8 mg | 10.2% | 15.9% | 978 g |
| Vitamin B4, choline | 75.93 mg | 500 mg | 15.2% | 23.8% | 659 g |
| Vitamin B5, pantothenic | 0.752 mg | 5 mg | 15% | 23.4% | 665 g |
| Vitamin B6, pyridoxine | 0.167 mg | 2 mg | 8.4% | 13.1% | 1198 g |
| Vitamin B9, folates | 57 mcg | 400 mcg | 14.3% | 22.3% | 702 g |
| Vitamin B12, cobalamin | 0.19 mcg | 3 mcg | 6.3% | 9.8% | 1579 g |
| Vitamin C, ascorbic acid | 66.9 mg | 90 mg | 74.3% | 116.1% | 135 g |
| Vitamin D, calciferol | 0.425 mcg | 10 mcg | 4.3% | 6.7% | 2353 g |
| Vitamin D3, cholecalciferol | 0.425 mcg | ~ | |||
| Vitamin E, alpha tocopherol, TE | 0.908 mg | 15 mg | 6.1% | 9.5% | 1652 g |
| beta tocopherol | 0.015 mg | ~ | |||
| gamma tocopherol | 0.73 mg | ~ | |||
| delta tocopherol | 0.185 mg | ~ | |||
| Vitamin K, phylloquinone | 77.3 mcg | 120 mcg | 64.4% | 100.6% | 155 g |
| Vitamin RR, NE | 0.4953 mg | 20 mg | 2.5% | 3.9% | 4038 g |
| Betaine | 0.125 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 266.25 mg | 2500 mg | 10.7% | 16.7% | 939 g |
| Calcium, Ca | 47.25 mg | 1000 mg | 4.7% | 7.3% | 2116 g |
| Magnesium, Mg | 18.5 mg | 400 mg | 4.6% | 7.2% | 2162 g |
| Sodium, Na | 63.5 mg | 1300 mg | 4.9% | 7.7% | 2047 g |
| Phosphorus, P | 91.3 mg | 800 mg | 11.4% | 17.8% | 876 g |
| Microelements | |||||
| Iron, Fe | 0.917 mg | 18 mg | 5.1% | 8% | 1963 |
| Manganese, Mn | 0.1635 mg | 2 mg | 8.2% | 12.8% | 1223 g |
| Copper, Cu | 52.5 mcg | 1000 mcg | 5.3% | 8.3% | 1905 |
| Selenium, Se | 8.325 mcg | 55 mcg | 15.1% | 23.6% | 661 g |
| Fluorine, F | 5.3 mcg | 4000 mcg | 0.1% | 0.2% | 75472 g |
| Zinc, Zn | 0.58 mg | 12 mg | 4.8% | 7.5% | 2069 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 1.4 g | max 100 g | |||
| Glucose (dextrose) | 0.445 g | ~ | |||
| Lactose | 0.158 g | ~ | |||
| Maltose | 0.158 g | ~ | |||
| Sucrose | 0.075 g | ~ | |||
| Fructose | 0.51 g | ~ | |||
| Essential amino acids | |||||
| Arginine* | 0.316 g | ~ | |||
| Valin | 0.274 g | ~ | |||
| Histidine* | 0.109 g | ~ | |||
| Isoleucine | 0.2 g | ~ | |||
| Leucine | 0.325 g | ~ | |||
| Lysine | 0.293 g | ~ | |||
| Methionine | 0.108 g | ~ | |||
| Threonine | 0.183 g | ~ | |||
| Tryptophan | 0.06 g | ~ | |||
| Phenylalanine | 0.231 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.232 g | ~ | |||
| Aspartic acid | 0.523 g | ~ | |||
| Glycine | 0.158 g | ~ | |||
| Glutamic acid | 0.758 g | ~ | |||
| Proline | 0.19 g | ~ | |||
| Serin | 0.295 g | ~ | |||
| Tyrosine | 0.143 g | ~ | |||
| Cysteine | 0.078 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 78.25 mg | max 300 mg | |||
| Phytosterols | 2.5 mg | ~ | |||
| Fatty acid | |||||
| Trans fats | 0.177 g | max 1.9 g | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.9 g | max 18.7 g | |||
| 4:0 Oil | 0.001 g | ~ | |||
| 8:0 Caprylic | 0.001 g | ~ | |||
| 10:0 Kaprinovaya | 0.001 g | ~ | |||
| 14:0 Miristinovaya | 0.009 g | ~ | |||
| 15:0 Pentadecane | 0.002 g | ~ | |||
| 16:0 Palmitinaya | 0.628 g | ~ | |||
| 17:0 Margarine | 0.005 g | ~ | |||
| 18:0 Stearic | 0.254 g | ~ | |||
| 20:0 Arakhinovaya | 0.008 g | ~ | |||
| 22:0 Begenovaya | 0.005 g | ~ | |||
| 24:0 Lignoceric | 0.001 g | ~ | |||
| Monounsaturated fatty acids | 1.234 g | min 16.8 g | 7.3% | 11.4% | |
| 14:1 Myristoleic | 0.002 g | ~ | |||
| 16:1 Palmitoleic | 0.043 g | ~ | |||
| 17:1 Heptadecene | 0.005 g | ~ | |||
| 18:1 Oleic (omega-9) | 1.178 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.007 g | ~ | |||
| Polyunsaturated fatty acids | 0.762 g | from 11.2 to 20.6 g | 6.8% | 10.6% | |
| 18:2 Linolevaya | 0.616 g | ~ | |||
| 18:3 Linolenic | 0.081 g | ~ | |||
| 20:2 Eicosadiene, Omega-6, cis, cis | 0.004 g | ~ | |||
| 20:3 Eicosatriene | 0.005 g | ~ | |||
| 20:4 Arachidonic | 0.04 g | ~ | |||
| Omega-3 fatty acids | 0.1 g | from 0.9 to 3.7 g | 11.1% | 17.3% | |
| 22:4 Docosatetraenoic acid, Omega-6 | 0.003 g | ~ | |||
| 22:5 Docosapentaenoic acid (DPA), Omega-3 | 0.002 g | ~ | |||
| 22:6 Docosahexaenoic acid (DHA), Omega-3 | 0.012 g | ~ | |||
| Omega-6 fatty acids | 0.7 g | from 4.7 to 16.8 g | 14.9% | 23.3% |
The energy value of broccoli with egg in the oven is 64 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
How to bake
Pour the egg and cheese mixture into the container with the broccoli. There is no need to mix the products. Top everything with a layer of grated cheese. After this, it is recommended to cover the form with foil. Products must be baked in the oven at a temperature of 160°C.
The finished dish should be served hot, after dividing it into portions.
If the casserole is intended for children, then the cheese should be one that has a delicate creamy taste. For an adult menu, you can choose a more piquant product with spices and other additives.
Video recipe
To fully understand how to properly prepare all the ingredients for a broccoli omelet in the oven, we recommend watching this video. You will see in what order to place the products in the pan and how long to bake. Find out how the finished dish turns out.
Not every person likes broccoli, but its omelet turns out to be quite tasty, even children eat it. Judging by the reviews, this recipe is very popular among young mothers, try it too. As a result, you will get a tasty, light, healthy omelet. And be sure to leave your impressions about it in the comments.
Salad "Original"
You can make not only a casserole, but also a salad from broccoli and eggs. This dish has a unique taste and contains a large number of useful ingredients. To make broccoli salad you will need:
- 2 tomatoes.
- 500 g broccoli.
- 6 lettuce leaves.
For the sauce:
- 3 eggs.
- ½ cup mayonnaise.
- Salt, sugar, green onions - to taste.
If desired, you can also make your own mayonnaise. For this you will need:
- 1 yolk from a chicken egg.
- 2 tbsp. tablespoons vegetable-based oil.
- 1 tbsp. spoon of mustard.
- 1 teaspoon lemon juice.
- Salt and sugar - to taste.
Preparing mayonnaise
To prepare mayonnaise for salad, you need to combine mustard, lemon juice and yolk in a deep container. The ingredients should be whisked together. You need to add vegetable oil to the resulting mass. It should be at room temperature. It is not recommended to use oil from the refrigerator. The ingredients should be mixed well. After this, mayonnaise is worth trying. If necessary, you need to add sugar, lemon juice and salt. The number of components depends on taste preferences.
Preparing the salad
Broccoli salad with eggs can be a great addition to the main dish. The main thing is to prepare everything correctly. It is recommended to boil the cabbage with sugar and salt in a container with an open lid. After this, the broccoli should be drained and divided into inflorescences. The cabbage must be covered with sauce.
To prepare the sauce, you need to hard-boil the eggs, peel them and chop them. To them you need to add sugar, mustard, salt, chopped green onions and mayonnaise.
The finished dish should be decorated with chopped tomatoes and lettuce.
Recipe Broccoli Casserole with Cheese and Egg. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of Broccoli Casserole with Cheese and Egg.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 137.6 kcal | 1684 kcal | 8.2% | 6% | 1224 g |
| Squirrels | 7.4 g | 76 g | 9.7% | 7% | 1027 g |
| Fats | 9.8 g | 56 g | 17.5% | 12.7% | 571 g |
| Carbohydrates | 5.8 g | 219 g | 2.6% | 1.9% | 3776 g |
| Organic acids | 0.2 g | ~ | |||
| Alimentary fiber | 1.6 g | 20 g | 8% | 5.8% | 1250 g |
| Water | 73.9 g | 2273 g | 3.3% | 2.4% | 3076 g |
| Ash | 1.104 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 279.6 mcg | 900 mcg | 31.1% | 22.6% | 322 g |
| Retinol | 0.269 mg | ~ | |||
| beta carotene | 0.031 mg | 5 mg | 0.6% | 0.4% | 16129 g |
| Vitamin B1, thiamine | 0.053 mg | 1.5 mg | 3.5% | 2.5% | 2830 g |
| Vitamin B2, riboflavin | 0.19 mg | 1.8 mg | 10.6% | 7.7% | 947 g |
| Vitamin B4, choline | 50.12 mg | 500 mg | 10% | 7.3% | 998 g |
| Vitamin B5, pantothenic | 0.599 mg | 5 mg | 12% | 8.7% | 835 g |
| Vitamin B6, pyridoxine | 0.148 mg | 2 mg | 7.4% | 5.4% | 1351 g |
| Vitamin B9, folates | 42.877 mcg | 400 mcg | 10.7% | 7.8% | 933 g |
| Vitamin B12, cobalamin | 0.277 mcg | 3 mcg | 9.2% | 6.7% | 1083 g |
| Vitamin C, ascorbic acid | 10.66 mg | 90 mg | 11.8% | 8.6% | 844 g |
| Vitamin D, calciferol | 0.536 mcg | 10 mcg | 5.4% | 3.9% | 1866 |
| Vitamin E, alpha tocopherol, TE | 2.315 mg | 15 mg | 15.4% | 11.2% | 648 g |
| Vitamin H, biotin | 3.953 mcg | 50 mcg | 7.9% | 5.7% | 1265 g |
| Vitamin K, phylloquinone | 60.1 mcg | 120 mcg | 50.1% | 36.4% | 200 g |
| Vitamin RR, NE | 2.2767 mg | 20 mg | 11.4% | 8.3% | 878 g |
| Niacin | 0.391 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 206.5 mg | 2500 mg | 8.3% | 6% | 1211 g |
| Calcium, Ca | 153.06 mg | 1000 mg | 15.3% | 11.1% | 653 g |
| Silicon, Si | 0.148 mg | 30 mg | 0.5% | 0.4% | 20270 g |
| Magnesium, Mg | 19.66 mg | 400 mg | 4.9% | 3.6% | 2035 g |
| Sodium, Na | 141.49 mg | 1300 mg | 10.9% | 7.9% | 919 g |
| Sera, S | 63.8 mg | 1000 mg | 6.4% | 4.7% | 1567 g |
| Phosphorus, P | 143.9 mg | 800 mg | 18% | 13.1% | 556 g |
| Chlorine, Cl | 42.51 mg | 2300 mg | 1.8% | 1.3% | 5410 g |
| Microelements | |||||
| Aluminium, Al | 44.7 mcg | ~ | |||
| Bor, B | 1.4 mcg | ~ | |||
| Vanadium, V | 3.32 mcg | ~ | |||
| Iron, Fe | 1.04 mg | 18 mg | 5.8% | 4.2% | 1731 |
| Yod, I | 4.96 mcg | 150 mcg | 3.3% | 2.4% | 3024 g |
| Cobalt, Co | 2.086 mcg | 10 mcg | 20.9% | 15.2% | 479 g |
| Manganese, Mn | 0.1519 mg | 2 mg | 7.6% | 5.5% | 1317 g |
| Copper, Cu | 55.67 mcg | 1000 mcg | 5.6% | 4.1% | 1796 |
| Molybdenum, Mo | 2.205 mcg | 70 mcg | 3.2% | 2.3% | 3175 g |
| Nickel, Ni | 0.081 mcg | ~ | |||
| Tin, Sn | 1.96 mcg | ~ | |||
| Selenium, Se | 7.904 mcg | 55 mcg | 14.4% | 10.5% | 696 g |
| Strontium, Sr | 2.01 mcg | ~ | |||
| Titanium, Ti | 0.41 mcg | ~ | |||
| Fluorine, F | 13.74 mcg | 4000 mcg | 0.3% | 0.2% | 29112 g |
| Chromium, Cr | 1.09 mcg | 50 mcg | 2.2% | 1.6% | 4587 g |
| Zinc, Zn | 0.9421 mg | 12 mg | 7.9% | 5.7% | 1274 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 2.407 g | ~ | |||
| Mono- and disaccharides (sugars) | 1.5 g | max 100 g | |||
| Essential amino acids | 1.012 g | ~ | |||
| Arginine* | 0.236 g | ~ | |||
| Valin | 0.348 g | ~ | |||
| Histidine* | 0.241 g | ~ | |||
| Isoleucine | 0.23 g | ~ | |||
| Leucine | 0.435 g | ~ | |||
| Lysine | 0.354 g | ~ | |||
| Methionine | 0.144 g | ~ | |||
| Methionine + Cysteine | 0.227 g | ~ | |||
| Threonine | 0.226 g | ~ | |||
| Tryptophan | 0.116 g | ~ | |||
| Phenylalanine | 0.269 g | ~ | |||
| Phenylalanine+Tyrosine | 0.521 g | ~ | |||
| Nonessential amino acids | 1.682 g | ~ | |||
| Alanin | 0.207 g | ~ | |||
| Aspartic acid | 0.396 g | ~ | |||
| Glycine | 0.126 g | ~ | |||
| Glutamic acid | 0.883 g | ~ | |||
| Proline | 0.351 g | ~ | |||
| Serin | 0.32 g | ~ | |||
| Tyrosine | 0.252 g | ~ | |||
| Cysteine | 0.081 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 121.03 mg | max 300 mg | |||
| beta sitosterol | 7.386 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 3.1 g | max 18.7 g | |||
| 6:0 Kapronovaya | 0.012 g | ~ | |||
| 8:0 Caprylic | 0.046 g | ~ | |||
| 10:0 Kaprinovaya | 0.149 g | ~ | |||
| 12:0 Lauric | 0.137 g | ~ | |||
| 14:0 Miristinovaya | 0.294 g | ~ | |||
| 15:0 Pentadecane | 0.036 g | ~ | |||
| 16:0 Palmitinaya | 1.354 g | ~ | |||
| 17:0 Margarine | 0.028 g | ~ | |||
| 18:0 Stearic | 0.72 g | ~ | |||
| 20:0 Arakhinovaya | 0.039 g | ~ | |||
| 22:0 Begenovaya | 0.026 g | ~ | |||
| Monounsaturated fatty acids | 2.736 g | min 16.8 g | 16.3% | 11.8% | |
| 14:1 Myristoleic | 0.046 g | ~ | |||
| 16:1 Palmitoleic | 0.132 g | ~ | |||
| 17:1 Heptadecene | 0.002 g | ~ | |||
| 18:1 Oleic (omega-9) | 2.461 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.008 g | ~ | |||
| Polyunsaturated fatty acids | 2.531 g | from 11.2 to 20.6 g | 22.6% | 16.4% | |
| 18:2 Linolevaya | 2.5 g | ~ | |||
| 18:3 Linolenic | 0.012 g | ~ | |||
| 20:4 Arachidonic | 0.019 g | ~ | |||
| Omega-6 fatty acids | 0.3 g | from 4.7 to 16.8 g | 6.4% | 4.7% |
The energy value of Broccoli Casserole with Cheese and Egg is 137.6 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
