Photo: Tyrrell Fitness And Nutrition
Estimated Nutrition (whole recipe, rough)
1180
Calories
85g
Protein
44g
Fat
107g
Carbs
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Pork | 100g cooked | 242 |
| Chicken | 100g cooked | 165 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Butter | 1 tbsp (14g) | 102 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Cream | 1 tbsp (15ml) heavy | 51 |
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
- 1½ pounds fresh broccoli
- 4 tablespoons butter
- 4 tablespoons flour
- 1 cup chicken broth
- 1 cup light cream
- ¾ cup grated parmesan cheese
- 12 thin wide cooked ham slices
Directions
1
Wash and trim broccoli then cook in boiling salted water until tender.
2
Drain well.
3
Arrange in shallow casserole dish.
4
Melt butter over low heat then stir in flour then broth and cream.
5
Cook and stir constantly until thick and bubbly.
6
Remove from heat and whisk in ½ cup of the cheese.
7
Arrange ham slices over broccoli so the broccoli is covered.
8
Cover with sauce then top with remaining cheese.
9
Broil for 10 minutes.
10
Category:Cathy's Recipes
Recipe sourced from
fandom