Directions:
- Heat oven to 190C(375F).
- Boil or steam broccoli until just tender.
- Grease four ramekin dishes with some of the butter and dust with the parmesan.
- Melt the remaining butter in a pan and add the flour and cook for 1 minute. Add the milk and stir well until it is smooth and thick. Remove from heat and add the mustard, cayenne and cheese. Gradually beat in the egg yolks.
- Whisk the egg whites until they form soft peaks. Stir a little egg white into the cheese mix and then carefully fold in the rest.
- Divide the broccoli between the dishes and top with the cheese mix. Bake for 15 minutes.
- Great with cherry tomatoes and toast.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 277.02 Kcal (1160 kJ) | ||
| Calories from fat | 187.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.89g | 32% | |
|---|---|---|---|
| Cholesterol | 172.39mg | 57% | |
| Sodium | 353.34mg | 15% | |
| Potassium | 263.82mg | 6% | |
| Total Carbs | 9.23g | 3% | |
| Sugars | 2.97g | 12% | |
| Dietary Fiber | 1.62g | 6% | |
| Protein | 13.96g | 28% | |
| Vitamin C | 33.4mg | 56% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 1.6mg | 9% | |
| Calcium | 292.5mg | 29% | |
| Amount Per 100 g | |||
| Calories | 180.88 Kcal (757 kJ) | ||
| Calories from fat | 122.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.64g | 32% | |
|---|---|---|---|
| Cholesterol | 112.56mg | 57% | |
| Sodium | 230.72mg | 15% | |
| Potassium | 172.26mg | 6% | |
| Total Carbs | 6.03g | 3% | |
| Sugars | 1.94g | 12% | |
| Dietary Fiber | 1.06g | 6% | |
| Protein | 9.12g | 28% | |
| Vitamin C | 21.8mg | 56% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 1mg | 9% | |
| Calcium | 191mg | 29% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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