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Ингредиенты
- 750 gm Calabrese or possibly sprouting broccoli, (1 1/2lb)
- 500 gm Tomatoes, (1lb)
- 3 Tbsp. Extra virgin olive oil
- 1 lrg Onion, sliced thinly
- 1 x Clove garlic, minced finely
- 125 gm Walnuts, minced finely (4oz)
- 250 gm Wholewheat lasagne, (8oz)
- 175 gm Cheddar cheese, grated (6oz)
- 25 gm Butter or possibly vegetable margarine, (1oz)
- 2 Tbsp. Wholemeal flour
- 1 tsp Mustard pwdr
- 300 ml Lowfat milk, (1/2 pint)
Инструкции
- Cut the broccoli into small pcs.
- Scald, skin and chop the tomatoes.
- Heat the oil in a saucepan on a low heat.
- Put in the onion and garlic and soften them.
- Put in the broccoli and tomatoes.
- Cover the pan and cook on a medium heat for 15 min or possibly till the broccoli is just tender.
- Take the pan from the heat and fold in the walnuts.
- Preheat the oven to 200 C/400 F/Gas Mark 6.
- Cook the lasagne in lightly salted boiling water for 12 min or possibly till it is just tender.
- Drain it. Rinse it with cool water and drain it again.
- Put one third of the lasagne in the bottom of a 25cm (10inch) square, 5cm (2inch) deep, ovenproof dish.
- Put in one third of the broccoli and walnut mix and 25g (1oz) of the cheese.
- Repeat these layers twice, the last time adding no cheese.
- Heat the butter or possibly margarine in a saucepan on a medium heat.
- Stir in the flour, mustard pwdr and lowfat milk.
- Bring to the boil, stirring and simmer for 2 min to make a thick sauce.
- Take the pan from the heat and beat in about two thirds of the remaining cheese.
- Pour the sauce over the lasagne.
- Scatter the remaining cheese over the top.
- Put the dish into the oven for 15 min for the cheese to heat and begin to brown.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 304g | |
| Recipe makes 4 servings | |
| Calories 487 | |
| Calories from Fat 350 | 72% |
| Total Fat 40.19g | 50% |
| Saturated Fat 15.26g | 61% |
| Trans Fat 0.0g | |
| Cholesterol 63mg | 21% |
| Sodium 350mg | 15% |
| Potassium 565mg | 16% |
| Total Carbs 17.19g | 5% |
| Dietary Fiber 3.5g | 12% |
| Sugars 9.12g | 6% |
| Protein 17.83g | 29% |
