Broccoli with meat in the oven

A very tasty and healthy dinner option. Without oil. Since vegetables are not fried in advance, and all the ingredients are baked in the oven without the use of oil, the dish can be classified as dietary and used with dietary restrictions.

hallen-bunny

The author of the recipe

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Composition / ingredients

Servings:

Pork

500

Broccoli

500

Carrots

Onion

Milk

Flour

Bay leaf

Spices dry

to taste

Nutmeg

to taste

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

Step-by-step cooking

Cooking time: 1 h 30 min

Step 1:
To cook broccoli with meat in the oven, take pork, cut into cubes and spread in an even layer in a baking dish. We salt the meat and add any spices to taste (I have this seasoning for shish kebab, you can just use ground black pepper).
Step 2:
Cut the onion into half rings. This time I used leek, it gives the dish a nice spicy flavor. The chopped onion is laid out on top of the meat.
Step 3:
Peel two carrots and cut into circles, if the carrot is large, then cut each circle in half. You can cut carrots with a curly knife. We put the carrots in the baking dish with the next layer.
Step 4:
Pour half a glass of water into the baking dish.
Step 5:
Cover the baking dish with foil and put the meat with onions and carrots to bake in the oven. Bake for one hour at a temperature of 200 degrees.
Step 6:
While the meat is baking, let's do the broccoli cabbage. Fresh broccoli is first soaked for 10 minutes in salted water, this is necessary to get rid of insects that can hide in cabbage inflorescences. Then rinse the broccoli under running water. We disassemble the broccoli into inflorescences and remove the hard middle (the stalk). You can use frozen broccoli, then skip this step.
Step 7:
We lower the prepared broccoli into boiling salted water and cook for five minutes. Then drain the water.
Step 8:
Now let's do the milk sauce ala-bechamel. Fry one tablespoon of flour until golden brown. Constantly stirring, pour in a thin stream of one glass of milk. Add salt, nutmeg and bay leaf to the sauce. When the sauce thickens, turn off the heat, it will take 2-3 minutes. Let the sauce cool down a little, take out and throw out the bay leaf.
Step 9:
Remove the meat from the oven, remove the foil sheet. Spread an even layer of boiled broccoli. Pour broccoli sauce on top.
Step 10:
Grate any hard cheese on a fine grater and sprinkle broccoli with meat on top.
Step 11:
We send the broccoli with meat back to the oven for 10-15 minutes. Since all the ingredients are ready, it's enough to wait until the cheese melts, you don't need to fry the cheese too much.