Broccoli and Cauliflower Flan with Creamy Spinach Sauce - 12g Carbs, 3g Fiber
From: 7 Day Jump Start to Practical Paleo (Kindle)
Serves: 6
2 6 oz pkg baby spinach
2 1/2 cups cauliflower
2 1/2 cups broccoli
2/3 cup whole milk
1/4 cup arrowroot
6 Tbsp butter
2/3 cup Parmesan cheese
1. Cook broccoli and cauliflower in a large pot with salted boiling water until crisp-tender; about 5 minutes. Drain, but reserve 2 cups of the cooking liquid.
2. Transfer the vegetables to a large bowl to cool.
3. Rinse the spinach, then toss over medium-high in the same pot you cooked the vegetable until the spinach wilts.
4. Drain, and then allow it to cool. Then place the spinach on a towel you don't mind getting green stains on it, and squeeze it vigorously dry. Then finely chop. Now, Preheat the oven to 350 degrees F.
5. In the same pan, melt the butter over medium heat and ad the arrow root and whisk until smooth. Gradually whisk the milk into the mixture, and then combine the reserves 2 cups of water. Whisk constantly over medium heat until the sauce begins to boil and thickens, about 3 minutes.
6. Add the spinach and Parmesan to the sauce and stir to blend well.
7. Using your finger, crumble the broccoli and cauliflower in a large bowl and season with salt and pepper. Add the sauce mixture and blend well with the vegetable.
8. Butter a 1 1/2 qt casserole dish. Spread the mixture into the dish and bake for about 25 minutes or until the flan begins to puff and is heated through. Serve hot!
Serves: 6
Nutrition per Serving: 223 Calories, 16g Fat, 10g Protein, 12g Carbs, 3g Fiber
Vitamin C: 88%
Serves: 6
Serving Size: 205 g
Nutrition per Serving: 233 Calories, 161 Calories from Fat, 17.8g Total Fat, 11.2g Saturated Fat, 0g Trans Fat, 50mg Cholesterol, 383mg Sodium, 9.4g Total Carbs, 3.3g Dietary Fiber, 3.3g Sugars, 12.3g Protein -- Vitamin A 122% - Vitamin C 113% - Calcium 33% - Iron 12%
Nutrition Grade: B
Good points:
High in calcium
High in phosphorus
Very high in vitamin A
Very high in vitamin C
Bad points:
Very high in saturated fat
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