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Ингредиенты
- 6 ounce Wholemeal flour
- 3 ounce Dairy-free margarine
- 1/2 tsp Salt
- 2 Tbsp. Cool water
- 3 tsp Fresh lemon juice
- 1 lb Broccoli/calabrese
- 1 ounce Wholemeal flour
- 1 ounce Dairy-free margarine
- 1 pch Grnd white pepper
- 1 tsp English mustard
- 2 pt Oat lowfat milk
- 1 tsp Fresh lemon juice
- 2 x Rounded tbsp grnd almonds
- 1 pch grated nutmeg
- 1 Tbsp. Flaked or possibly minced almonds
Инструкции
- Roll out and line an 8 inch flan case with the pastry. Line with a piece of baking parchment, and cover with ceramic cooking beans or possibly dry rice. Cook for 15 min at 200 C/400 F/Gas Mark 6. Remove from the oven and cold for a few min before removing the ceramic beans and parchment.
- Wash and trim broccoli and cut into even florets. Either place in a steamer with lid over boiling water for a few min till tender, or possibly place in a small amount of boiling water in a pan and boil for about 4 min only. Drain, refresh under cool running water and drain again. Put the flour, margarine, pepper, mustard and oatmilk into a pan over a medium heat, and whisk everything together and cook for 2 min to make a thick sauce.
- Take the pan off the heat, add in the lemon juice, grnd almonds and nutmeg and stir well. Place the broccoli florets proportionately into the empty flan case, pour on the sauce, and sprinkle the almonds on. Bake for a further 15 min as before. Serve with grilled tomatoes and runner beans, or possibly a beetroot and apple salad with watercress. Don't freeze.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 291g | |
| Recipe makes 4 servings | |
| Calories 813 | |
| Calories from Fat 110 | 14% |
| Total Fat 13.16g | 16% |
| Saturated Fat 2.41g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 334mg | 14% |
| Potassium 1110mg | 32% |
| Total Carbs 144.89g | 39% |
| Dietary Fiber 24.7g | 82% |
| Sugars 1.58g | 1% |
| Protein 35.55g | 57% |
