brocoli oven dish.
Here is a photo recipy of my brocoli oven dish. It's very yummy even for people on a diet. One portion is about 300-330 calories so the same as a weightwatcher microwave meal. Only this is far better ! and the best comfort food ever! Basicly what makes it more light is the choice of ingredients if you would use full ham and real cheese for the cheese sauce and full milk and real butter you would go up to 500 to 600 calories easily! But not with this recipy.
First here are your ingredients. for 2 to 3 people
half full milk.
Soy milk
Soy butter light
500 grams of brocoli ( not cleaned yet you end up with about 400 grams after cleaning)
potatoes enough to make mashed potatoes. I didn't use all of them though only half because I thought they would be bad since potatoes here aren't doing very well. But I was lucky to get all good ones! haha so yeah I only use half but if you're a potato person use as much as you want if you're not dieting.
packet of cheese sauce knor. 44 calories per 100 ml you will make 250 ml for 2 to 3 people.
Ham 150 grams 98 calories per 100 grams. ( but I have a trick to get some more fat out ;)
First you peel the potatoes and clean the brocoli. Then you boil the potatoes and the brocoli though I use a steamcooker for the brocoli both need about 25 minutes to get soft.
While these are cooking I sugest you start on the cheese sauce. You need 250 ml of cold milk , put that in a pan and add the cheese powder. Then you wisk while you heat it up untill it gets thicker.
then you bake the ham.. you DO NOT HAVE to do this but I like the flavor better. And if you put it on a kitchen towel after you bake it you take out some more fat! wich is usefull for the diet people among us. Do not put butter in the pan! it's a non stick pan so it's to get fat out not put extra fat in not even the soy butter.
Then you put the ham in with the cheese sauce and heat it again.
then you mash the potatoes. I use kitchen spices mix and nutmeg thanks to
cyber_bard_ And I use soy butter and soy milk to get them nice and smooth.
then again something you do NOT HAVE to do but is rather nice I take 3 pieces of brocoli and mash them in with the potatoes because I like the look and the flavor of this.
then it's time to finish up !
you take a nice oven pot and put the first layer in the ham and cheese sauce;
Then the brocoli !
then the final layer os mashed potatoes.
and it's done! you CAN put it in the oven for a few minutes to make it look prettier but you do not have to!
Of course you can make the cheese sauce a bit more watery if you ad more milk. This can be usefull if you want to put it in the freezer overnight to make sure it doesn't dry out. Or if you just like a lot og gooey sauce it's also a nice thing.
And again this is the best and very healthy comfort food!.
Hope you enjoy or at least enjoyed looking at it. Haha.