We always cite the orange as the best example of a food rich in vitamin C. However, there are others that provide more of this vitamin. Broccoli is one of them. Contains 100 mg of vitamin C per 100 grams.
There is more, of course. Broccoli provides a large amount of nutrients and hardly contains calories, since a edible portion of 100 grams has approximately 38 kilocalories, according to the Spanish Nutrition Foundation (FEN). In addition, it is rich in protein, fiber and potassium.
And if that wasn’t enough, the broccoli is delicious. It is in the same family as cauliflower or brussels sprouts, but broccoli is more “fine” and less “smelly”. This time we put it in the oven.
- Broccoli (2 medium)
- Grated cheese (150 grams)
- Flour (1 tablespoon)
- OPTIONAL: Bacon (100 grams)
- Preparation time: about 25 minutes
- Calories: about 125 kcal per serving (if we do it without bacon)
- We cut the broccoli, separating flowers and stems.
- We cook it in water and salt, putting the stems first, which should boil for 3 more minutes. The broccoli should not be soft but a point al dente, because then it will finish cooking in the oven.
- Meanwhile, we make the bechamel with the butter, the flour and the milk. We must make it light, not thick.
- We drain the broccoli.
- We place its flowers and stems in a baking dish.
- Cover the broccoli with the béchamel sauce, a pinch of pepper and the grated cheese.
- OPTIONAL: if we decide to use bacon, we cut it into strips and put it on the bed of bechamel before the cheese.
- We put the dish in the oven and grill for 10 minutes at 180 degrees, with heat only on top.
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