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Broccoli with meat in the oven

Broccoli and Pork Bake

A tasty, wholesome dinner with no added oil. Because the vegetables aren't fried first and everything bakes together without any oil, this dish is light enough for a healthy or reduced-fat meal plan.

hallen-bunny

Recipe author

Composition / ingredients

Servings:

Pork

500

Broccoli

500

Carrots

Onion

Milk

Flour

Bay leaf

Dry spices

Nutmeg

Hard cheese

100

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 39 % 9 g

Fats 43 % 10 g

Carbohydrates 17 % 4 g

135 kcal

GI: 80 / 0 / 20

Cooking method

Step 1:

To make this broccoli and pork bake, cut the pork into cubes and spread it in an even layer in a baking dish. Season the meat with salt and any spices you like (I used a grill seasoning blend, but plain ground black pepper works too).
Step 2:

Slice the onion into half-rings. This time I used leek, which gives the dish a nice, delicate aroma. Scatter the onion over the meat.
Step 3:

Peel two carrots and slice them into rounds; if the carrots are large, halve each round. You can also use a crinkle cutter for a decorative edge. Layer the carrots over the onion.
Step 4:

Pour half a cup of water into the baking dish.
Step 5:

Cover the dish with foil and bake the meat with the onion and carrots at 400°F (200°C) for one hour.
Step 6:

While the meat bakes, prep the broccoli. Soak fresh broccoli in salted water for 10 minutes to draw out any bugs hiding in the florets, then rinse it under running water. Break it into florets and trim out the tough stem. If you're using frozen broccoli, skip this step.
Step 7:

Drop the prepared broccoli into boiling salted water and cook for 5 minutes, then drain.
Step 8:

Now make a quick béchamel-style milk sauce. Toast 1 tablespoon of flour until golden. Stirring constantly, pour in 1 cup of milk in a thin stream. Season with salt, nutmeg, and a bay leaf. Cook until the sauce thickens, about 2–3 minutes, then turn off the heat. Let it cool slightly, then fish out and discard the bay leaf.
Step 9:

Take the meat out of the oven and remove the foil. Spread the boiled broccoli over the top in an even layer, then pour the sauce over the broccoli.
Step 10:

Grate any hard cheese on a fine grater and sprinkle it over the broccoli and meat.
Step 11:

Return the dish to the oven for 10–15 minutes. Since everything is already cooked, you just need to wait for the cheese to melt — no need to brown it heavily.