How To Prepare Ham And Broccoli Baked Casserole

When it comes to cooking really healthy, easy-to-prepare dishes that are also tasty and nutritious, how about a ham and broccoli baked casserole? Delicious, right?

You don’t need to be a very experienced cook to prepare this delicious recipe. It’s simple and fast, and it only takes 15 minutes to cook in the oven.

Baked ham and broccoli casserole

According to information published in Mini-Reviews in Medicinal Chemistry , broccoli is a food packed with vitamins (especially vitamins C and K) and antioxidants. In addition, among other things, it provides minerals such as iron, zinc and selenium.

As a cruciferous vegetable it also has anti-inflammatory and antioxidant properties, as pointed out by a publication through the Journal of Functional Foods. The advantage of preparing it in the oven is that its very high vitamin C content is not lost.

For its part, the ham also provides the dish with a good amount of protein of animal origin. According to a study published in the journal Nutriens , proteins produce a longer-lasting satiating effect compared to other macronutrients. In addition, they are decisive on health.

Well, after reviewing the above, we propose a healthy recipe with broccoli and ham that you can consume both for lunch and dinner. The important thing is that you know how to moderate the portions so that you do not exceed the calories. Take note!

Ingredients

• 4 cups of chopped broccoli (400 g).
• 2 cups of water (220 mL).
• 1 tablespoon of salt (25 g).
• 2 cups of ham (200 g).
• 2 cloves of garlic without skin (8 g).
• 1 tablespoon of nutmeg (25 g).
• 3 cups of yogurt (330 mL).
• 1/2 cup of sour cream (75 mL).
• 1 cup of breadcrumbs (100 g).
• 2 tablespoons of ground black pepper (40 g).

Preparation

• The first thing you should do is wash the broccoli pieces very well.
• It is advisable to immerse them for at least 10 minutes in a combination of vinegar with water and a little lemon to remove bacteria and dirt.
• Make sure to adjust the temperature of the oven at 180 ° C exactly. This measure is ideal for cooking broccoli.
• With the help of a heat-resistant bowl, place the broccoli with the water and a little salt.
• Then, cover very well with non-stick plastic and cook in the microwave for about 5 minutes, or until cooked.
• At the same time, chop the ham and mince the garlic.
• Mix the chopped ham and garlic with the nutmeg, yogurt and sour cream.
• Do not forget to stir well and test if it is well salted.
• If you find it lacking in flavor, try adding a pinch of ground black pepper with your hand.
• Finally, pour all the contents into a baking dish and set the timer for 15 minutes of cooking. Serve hot and enjoy.

Now, as with any other recipe, the secret is to take care of the quality of the ingredients. Not only because the nutrient content will be higher if the food is fresh, but because the quality also translates into a better taste.