Recipe for Broccoli with cheese and garlic. Calorie, chemical composition and nutritional value.

Broccoli is a healthy green product that has a huge range of vitamins and macroelements. But this type of cabbage is inferior in popularity to its counterparts: many are confused by its bland taste and peculiar smell when cooked. But if you combine broccoli correctly with other healthy foods, it will reveal its true taste.

How to bake broccoli with cheese?

Benefits of baked foods: cheese and broccoli

The calorie content of broccoli baked with cheese is negligible - only 34 kcal per 100 grams of dish. Therefore, you can safely gobble it up without fear of extra pounds.

Energy value per 100 grams:

• protein - 2.82 g;
• fats - 0.37 g;
• carbohydrates - 7 gr.

Broccoli is a must-have product for a healthy diet. Moreover, this cabbage should be present in the diet regularly. Its composition is so rich in vitamins, minerals and macroelements that frequent consumption of it can easily eliminate the use of pharmaceutical vitamin complexes.

So for 250 grams of this vegetable there is:

• A – 965 mcg.
• B9 – 157.5 mcg.
• K – 254 mcg.
• C – 223 mg;
• Potassium – 790 mg.
• Calcium – 117.5 mg.
• Magnesium – 52.5 mg.
• Phosphorus – 165 mg.
• Iron – 1.825 mg.

This composition will boost immunity and improve both the external and internal condition of the body.

Cabbage:

• strengthens the nervous system, partially restores it;
• normalizes the concentration of glucose in the blood, which is useful as a preventive measure for diabetes, as well as for those already suffering from diabetes;
• reduces the risk of heart attack and stroke, strengthens the cardiovascular system, of course, with regular use of the product;
• reduces the risk of developing cancer because it contains special anti-cancer substances.

And now about how to bake broccoli with cheese.

Recipe for Broccoli with cheese and garlic. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of "Broccoli with cheese and garlic."

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value of Broccoli with cheese and garlic is 57.1 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.

Broccoli and cheese - tasty and healthy

The recipe for broccoli baked with cheese is very simple, but the dish turns out incredibly tasty.

To prepare you will need:

• medium sized broccoli inflorescence;
• cheese with salty taste - 150 grams;
• cream - a glass;
• Dijon mustard - 2 tbsp. l.;
• butter - 50 grams;
• flour - a tablespoon.

A simple set of products involves simple steps when preparing broccoli baked in cream and cheese.

1. You will need hot, maybe even boiling water. It is necessary to place broccoli in it for 2-3 minutes so that the inflorescences soften.
2. The cheese is grated or finely chopped.
3. Melt butter in a frying pan and add flour to it. Sauté for a couple of minutes.
4. Add cream, half the shredded cheese and mustard to the pan. Heat everything over low heat, stirring constantly until the sauce thickens.
5. Place the broccoli florets in a heat-resistant dish, pre-greased with oil, pour the sauce on top, and pour the remaining half of the cheese on top.
6. Place the dish in the oven, preheated to 180°C. They time it for half an hour.

How to cook Broccoli in the oven with cheese

1. If you don’t yet know how to make broccoli in the oven with cheese, then a detailed recipe is especially for you. Wash the broccoli, dry it, and divide it into florets. Place in a baking dish or on a high-sided baking sheet. If you use frozen broccoli, there is no need to defrost it before starting the process.

2. Cabbage should be salted and pepper to taste. If desired, you can add your favorite spices or dried herbs. Place sour cream in a thin mesh and spread thoroughly over the entire surface. You can use mayonnaise, but low-fat mayonnaise is better.

3. Now the cabbage can be placed in a well-heated oven (about 220 degrees) for 7-10 minutes. Broccoli in the oven with cheese at home can easily be called a “quickie” dish.

4. Meanwhile, you can grate the cheese on a medium or coarse grater. After 10 minutes, remove the pan from the oven and sprinkle the broccoli with cheese. Place back in the oven for just 2-3 minutes. Then turn off the heat and leave the cabbage in the hot oven for another 7-10 minutes.

5. When the cheese has melted and the cabbage has become quite juicy and tender, it can be served immediately. You can serve broccoli with meat dishes or garlic sauce, for example.

Fish baked with broccoli and cheese

Broccoli is also good because it is tasty when properly prepared, both on its own and in combination with meat and fish products.

Here is a recipe for baking broccoli with cheese and fish. This is an excellent protein dinner option.

Necessary:

• white fish fillet - 700 grams;
• broccoli - 500 grams;
• hard cheese - 100 grams;
• garlic cloves - 3 cloves;
• leek - to taste;
• olive oil or any other vegetable oil;
• mixture of peppers - to taste.

Preparation occurs in the following sequence:

1. Turn on the oven to heat up (200 °C).
2. Line the bottom of a deep ovenproof dish with a layer of chopped leeks.
3. The vegetable “rug” is sprinkled with a couple of tablespoons of olive oil and also sprinkled with a mixture of peppers.
4. The cheese is grated.
5. The fish fillet is cut into portions, salt and pepper.
6. Cabbage inflorescences are scalded with boiling water to make them soft.
7. Garlic cloves are cut into thin slices.
8. Combine garlic and broccoli, add a little salt, pepper and sprinkle with oil.
9. Place fish pieces on the onion “mat”.
10. Sprinkle 1/2 of the grated cheese on top.
11. Place cabbage and garlic on top, and sprinkle the remaining amount of cheese on top.
12. Cover the pan with foil and place in the oven to bake for 45 minutes at 200°.

Broccoli baked with potatoes and cheese

Broccoli with potatoes and cheese is another hearty lunch option. To prepare it, you will need:

• broccoli - 0.5 kg;
• potatoes - 6 pieces (medium size);
• hard cheese - 150 grams;
• eggs - 2 pcs.;
• butter - 30 grams;
• salt, pepper - to taste.

How to bake broccoli with cheese and potatoes:

1. Peel the potatoes and cut into slices. While the other ingredients are being prepared, pour cold water over the potatoes to wash out all the starch.
2. The oven is heated to 200 °C.
3. The cabbage is divided into inflorescences and boiled for 4-5 minutes.
4. The cheese is grated.
5. Beat the eggs until smooth, add some salt, and mix with half the grated cheese.
6. The baking dish is greased with oil.
7. The bottom is lined with potato slices. Sprinkle with cheese.
8. Broccoli is placed on top of the potatoes.
9. Salt and pepper.
10. Fill with egg-cheese mixture.
11. Place in the oven to bake for 45 minutes at 200°C.

Broccoli with cheese, sour cream and minced meat

Baked broccoli with cheese and sour cream with the addition of minced meat will also appeal to men, as it will make a very satisfying dish.

You will need the following set of products:

• any minced meat - 0.5 kg (chicken will make the dish more protein);
• 400 grams of broccoli;
• 1 egg;
• hard salty cheese - 150 grams;
• garlic - a couple of cloves;
• fat sour cream - 220 grams;
• salt and spices.

Cooking steps:

1. The cabbage is separated into inflorescences and boiled for 3-5 minutes.
2. Finely chop the garlic.
3. Mix the minced meat with the egg, garlic and spices.
4. The cheese is grated on the coarse side of a grater and then mixed with spices and sour cream.
5. Cabbage inflorescences are laid out on a heat-resistant form, and the minced meat will be the second layer. The topmost layer will be sour cream and cheese sauce.
6. After this, put the mold in the oven for 40 minutes at 180 °C.

Broccoli in the oven with cheese

Broccoli is hardly the most popular compared to its cousins. Many eaters do not like these green inflorescences for their unpleasant aroma and lack of taste, but this cabbage acquires such characteristics only if cooked incorrectly. We decided to dedicate this material to an interesting method of cooking broccoli in the oven with cheese, which will appeal to all those who have not liked this cabbage before.

Broccoli baked in the oven with cheese - recipe

Even those who hate broccoli will love this recipe. This is because cabbage is combined with an abundance of creamy sauce and cheese, and therefore its taste does not come to the fore. Another proof that any product steamed with bechamel tastes better.

Ingredients:

• broccoli - 640 g;
• butter - 35 g;
• flour - 15 g;
• milk - 210 ml;
• Dijon mustard - 10 g;
• grated cheese - 145 g.

Preparation

To ensure that the cabbage inflorescences do not remain hard after baking, they are initially blanched in salted boiling water for 3 minutes.

While the cabbage is undergoing initial cooking, melt the butter and sauté the flour in it for about half a minute. Add milk to the resulting flour paste in portions. When the sauce begins to thicken, reduce the heat, season it, add mustard and a handful of grated cheese.

Distribute the blanched florets in the oiled pan and pour over the sauce. Sprinkle all the remaining cheese on top and place the dish in the oven for half an hour (temperature 180 degrees).

Broccoli casserole with egg and cheese in the oven

A substitute for a morning omelette with vegetables can be this casserole, which can be prepared the night before.

Ingredients:

• broccoli inflorescences - 480 g;
• butter - 55 g;
• flour - 35 g;
• milk - 475 ml;
• grated cheese - 175 g;
• eggs - 2 pcs.;
• a pinch of nutmeg.

Preparation

The inflorescences can first be blanched or baked in the microwave with a small portion of water for 2 minutes.

Now get to work on the sauce. The preparation procedure remains the same as for standard bechamel: first fry the flour and butter for about half a minute, then dilute everything with milk and add about half the cheese. After removing the sauce from the heat, let it cool slightly, then whisk in the eggs and season with nutmeg. Pour the sauce over the blanched florets and sprinkle with the remaining cheese. Bake for about an hour at 160 degrees, during which time the sauce should become thick and the surface of the casserole should be browned.

Broccoli with cheese and sour cream in the oven

You can make the casserole more satisfying by adding chicken or any other meat of your choice, and for variety, in addition to the broccoli itself, you can also use cauliflower inflorescences.

Ingredients:

• head of broccoli (medium size);
• head of cauliflower (medium size);
• cheese - 230 g;
• chicken - 340 g;
• milk - 75 ml;
• sour cream - 75 ml;
• bread crumbs - 1 tbsp;
• a handful of grated parmesan.

Preparation

Before cooking broccoli in the oven with cheese, disassemble both heads of cabbage into florets. Fry the inflorescences in hot oil for a couple of minutes, season and pour in a quarter glass of water. Cover the bowl with the cabbage florets and let them steam for five minutes. Disassemble the boiled poultry into fibers. Mix milk together with sour cream and grated cheese. Place the cabbage and chicken in the pan and cover with the prepared sauce. Top the dish with an extra handful of grated cheese (such as Parmesan) and bread crumbs. Place the dish in a baking dish and leave at 200 degrees for half an hour.

Recipe with mushrooms

Broccoli and mushrooms are completely compatible ingredients that together can form a wonderful Lenten diet dish. And under the cheese filling the taste will improve.

To prepare you will need:

• large inflorescence of broccoli;
• large champignons - 5-6 pcs.;
• onion - 1 head;
• olive fruit oil - 3 tbsp. l.;
• soy sauce - 2 tbsp. l.;
• garlic cloves - 3 pcs.;
• ground ginger - on the tip of a knife;
• a tablespoon of liquid honey;
• a tablespoon of flour;
• roasted sesame seeds - 1 tablespoon;
• salt - to taste.

The dish is baked as follows:

1. First of all, preheat the oven by setting the indicator to 180 °C.
2. Broccoli is separated into inflorescences. Boil for a couple of minutes.
3. The onion head and garlic cloves are cut into cubes.
4. Mushrooms are cut into thin longitudinal slices.
5. Mix olive oil and soy sauce in a deep bowl. Ginger, honey and flour are poured into this mixture. Stir until smooth. If the sauce turns out thick, you can dilute it with a glass of water.
6. Heat oil in a frying pan. Fry broccoli, mushrooms and onions on it. As soon as the vegetables and mushrooms soften, they are immediately removed from the pan.
7. Place the mixture from the frying pan into a heat-resistant form, add garlic, salt and pour the finished sauce over everything.
8. Place in the oven for 20 minutes at 180°C.
9. The prepared dish is removed from the oven and sprinkled with sesame seeds.

Broccoli with cheese

Broccoli, having a neutral taste, goes well with many cheeses. Broccoli can be baked with cheese, or you can make a soup, casserole, or pie based on this combination. We will look at some of these recipes in our article.

Pie-casserole with broccoli and cheese

Ingredients:

• broccoli – 1 head;
• grated hard cheese – 100 g;
• flour – 3/4 cup + 2 tbsp. spoons;
• dry mustard - 1/4 teaspoon;
• butter – 60 g;
• onions – 1 pc.;
• mushrooms – 200 g;
• cream – 1 tbsp;
• salt, pepper - to taste;
• eggs – 3 pcs.;
• nutmeg – 1/4 spoon.

Preparation

Separate the broccoli into florets and steam for 5-7 minutes. In a bowl, mix grated cheese, 3/4 tbsp. flour, a little salt and mustard. Add butter to the resulting mixture and mix everything thoroughly. We transfer the mixture into a baking dish and form the base for our casserole from it, distributing the mixture along its bottom and edges.

Melt a little butter in a frying pan and fry the onions and mushrooms until soft. Add the remaining flour, cream, salt and nutmeg to the frying mixture. Cook the sauce until thick, then remove the pan from the heat, add the broccoli and beaten eggs. Mix.

Pour our filling into the mold with the base and bake for 15 minutes at 200 degrees, and then another 20 minutes at 190.

Broccoli and cheese soup

Ingredients:

• cream – 2 tbsp;
• grated cheese – 100 g;
• broccoli – 1/2 head;
• onions – 1 pc.;
• salt pepper.

Preparation

Blanch the broccoli for 5 minutes. Fry the onion until golden brown. Place a saucepan with cream on the stove and add cheese to it. Cook everything over low heat until the cheese melts, then add broccoli and onions to the soup. Season to taste and puree with a blender if desired.

Recipe for broccoli in batter with cheese

Ingredients:

• flour – 1 tbsp.;
• starch – 2/3 cup;
• salt, pepper - to taste;
• dried garlic – 1/2 teaspoon;
• egg white – 3 pcs.;
• broccoli – 1 head;
• vegetable oil.

For the sauce:

• flour - 3 tbsp. spoons;
• butter – 3 tbsp. spoons;
• cream – 1 ½ tbsp.;
• grated cheese – 1 tbsp;
• salt pepper.

Preparation

Mix flour with starch and spices. In a separate bowl 3 tbsp. pour spoons of oil into 1 ½ tbsp. cold water. Mix the contents of both bowls until smooth, cover and leave in the refrigerator for 1 hour. Add the whites whipped to soft peaks into the cooled mixture. We separate the broccoli into florets and dip them in batter. Add the excess mixture to the mixture and fry the vegetable until golden brown in vegetable oil.

To make the sauce, fry the flour in butter, pour the cream into the mixture, add the cheese and cook until thick. Season the sauce to taste and serve with broccoli.

Broccoli and cauliflower in the oven

Such similar and such different varieties of cabbage go perfectly together in one dish. To bake broccoli and cauliflower with cheese, you will need the following:

• broccoli and cauliflower - a head each;
• hard cheese - 300 grams;
• a glass of cream with a fat content of at least 20%;
• salt and a mixture of Provencal herbs - to taste.

Stages of the culinary process:

1. The heads of cabbage are disassembled into inflorescences and boiled in salted water for a couple of minutes.
2. The prepared cabbage is placed in a heat-resistant form, pre-greased with oil. Sprinkle with salt and Provençal herbs. Fill with cream.
3. The cheese is grated. Sprinkle it over the cabbage and put it in the oven.
4. Baking only takes 25 minutes at 180°C.

The finished dish will be a good option for a healthy dinner.