Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Milk | 1 cup (244ml) whole | 149 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Butter | 1 tbsp (14g) | 102 |
| Egg | 1 large egg (50g) | 78 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Flower | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 small cauliflower, washed and separated into small pieces.
- 1/2 pound of fresh Spinach
- 1 cup of milk
- 2 tbs flower
- 2 tbs margarine
- 2 chopped onions
- 1 egg, beaten
- 1 cup of Kashar Cheese, grated
- salt and pepper
- =
Directions
Set the Owen 375 F. Boil the cauliflowers for 5-7 minutes in water and salt and drain. Boil the spinach for 5-7 minutes in water and salt and drain well. Sautee onion in butter, separate into two portions
Sautee cauliflowers with half of the onions. Spread them into baking pan or into an earth ware. Sautee spinach with the remaining half of onions for 6-7 minutes and add salt and pepper. Add flower and milk, stir them until the mix thickens. Take it off the heat. Add the beaten egg slowly and mix. Spread this mix over the cauliflowers in baking pan. Sprinkle grated kashar cheese over it. Bake it for 10-15 minutes. Serve it hot.