Recipes of My Healthy Chefe

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Broccoli and chicken gratin

Sunday, March 03, 2019
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Total time
35 minutes
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Preparation time
15 minutes
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Portions
4

Delicious gratin made of fresh broccoli and light poched chicken

Ingredients
or800 grams of broccoli, boiled, drained
or600 grams of chicken, breast, without skin, raw
or4 portions of bechamel sauce (803 g)
or60 grams of parmesan cheese, from cow's milk
or2 tbsps of nuts, almonds, blanched (18 g)
Preparation
1.
cook broccolis in water and drain, allow to cool
2.
Season the chicken breast and steam it with no skin on, allow to cool and cut in small cubes
3.
Make the bechamel Sauce
4.
In a glass dish, place the brocolis at the bottom, some chicken on the top and repeat the operation creation layers until the ingredients run out
5.
Pour the bechamel Sauce over the top, sprinkle with gratted parmesan cheese and sliced almonds and place in the oven
6.
Bake 350F for 20 min and broil ( light ) for 10 min. Cooking depend of the oven so keep an eye on it
Nutritional information
Per 100 gPer portion (570 g)% DRI
Energy92 kcal524 kcal26 %
Fat4 g24 g36 %
Fatty acids, total saturated2 g10 g49 %
Cholesterol23 mg132 mg44 %
Sodium299 mg1708 mg71 %
Carbohydrate5 g31 g10 %
Sugars1 g5 gremove
Fiber1 g7 g27 %
Protein9 g51 gremove