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Broccoli, ham and cheese bake
Serve as a vegetable or as a light meal served with potatoes.
What you need
- 350 g broccoli florets
- 4 slices smoked ham, sliced into thin strips
- 40 g butter or margarine
- 45 ml plain flour
- 300 ml milk
- 100 g cheddar cheese, grated
- 1 tsp dry mustard
- 6 tsp dried breadcrumbs
- seasoning
Method
Preheat a hot grill.
Cook the broccoli in fast boiling salted water until just tender. (Test the thickest part of the broccoli with a knife.) Drain well. Arrange in an ovenproof serving dish with the strips of ham.
Meanwhile, melt the butter in a saucepan, stir in the flour and cook gently for 1 min. Remove the pan from the heat and gradually stir in the milk. Bring to the boil and continue to cook, stirring until the sauce thickens. Add 3/4 of the cheese and the mustard. Season.
Pour the sauce over the hot broccoli, sprinkle with the remaining cheese and breadcrumbs. Brown under the grill until cheese is golden and melted.
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Preparation 5 minutes Cook 8 minutes Total 13 minutes -
Energy 425 kcal/serving Fat 8.74 g/serving Carbohydrates 62.51 g/serving Glycaemic Index 31 Glycaemic Load 4.92 
Serving suggestion
Boiled, fried or mashed potatoes.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1777 | 597 | 10475 | 8350 |
| Energy (kcal) | 425 | 142 | 2500 | 2000 |
| Protein (g) | 32.4 | 10.9 | ||
| Carbohydrate (g) | 16.1 | 5.39 | 345 | 275 |
| Fat (g) | 26.0 | 8.74 | 95 | 70 |
| Fat (saturated) (g) | 14.3 | 4.79 | ||
| Fibre (g) | 2.87 | 0.96 | ||
| Sodium (mg) | 1518 | 510 | ||
| Salt (equivalent) (g) | 3.80 | 1.28 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 336 | 112 | 800 |
| Vitamin B-12 (µg) | 1.13 | 0.38 | 1 |
| Vitamin B-6 (mg) | 0.50 | 0.17 | 2 |
| Vitamin C (mg) | 82.4 | 27.7 | 60 |
| Vitamin D (µg) | 12.0 | 4.03 | 266 |
| Vitamin E (mg) | 1.97 | 0.66 | 10 |
| Zinc (mg) | 3.85 | 1.29 | 15 |
| Calcium (mg) | 386 | 129 | 800 |
| Folate (mcg) | 87.2 | 29.3 | 200 |
| Iron (mg) | 2.61 | 0.88 | 14 |
| Magnesium (mg) | 59.4 | 20.0 | 300 |
| Niacin (mg) | 5.69 | 1.91 | 18 |
| Pantothenic acid (mg) | 1.41 | 0.47 | 6 |
| Riboflavin (mg) | 0.64 | 0.22 | 1.6 |
| Phosphorous (mg) | 512 | 172 | 800 |
| Thiamin (mg) | 0.79 | 0.27 | 1.4 |
This recipe is:
Citrus free
Corn-free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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