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 Dairy free (825 g)
or60 grams of parmesan cheese, from cow's milk
or50 grams of nuts, almonds, blanched sliced
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
Energy87 kcal497 kcal25 %
Fat4 g23 g35 %
Fatty acids, total saturated1 g6 g30 %
Cholesterol19 mg111 mg37 %
Sodium311 mg1775 mg74 %
Carbohydrate5 g29 g10 %
Sugars1 g4 gremove
Fiber1 g7 g30 %
Protein9 g49 gremove