Roasted Cauliflower with Bechamel Sauce




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Ingredients:

4 servings
Cauliflower 1 medium size
Milk 1.5 cups
Sunflower oil 1 tbsp
Flour 2 tbsps
Yellow cheese 50 g
Salt
Water 5 cups

Recipe:


Wash the cauliflower you cut into small pieces and boil them in hot water for 10 minutes. For the bechamel sauce; roast the flour in sunflower oil, then add cold milk and continue stirring. Add salt and black pepper to the sauce and cook until thickens. Put boiled cauliflowers into the oven bowl and pour the bechamel sauce to the top. Sprinkle grated yellow cheese and cook for 15 minutes in a 180 °C preheated oven.

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 19 and over)Men (age 19 and over)
Energy 185 kcal 10 10
Carbonhydrate 12.8 g 5 5
Protein 9 g 16 16
Fat 10.7 g 16 16
Fiber 4 g 13 13
Vitamin A 88.3 mcg 11 9
Vitamin E (eq.) 1.9 mg 16 14
Vitamin B2 0.3 mcg 26 23
Total Folic Acid 79.3 mcg 20 20
Calcium 200.3 mg 20 20
Iron 1 mg 7 10
Zinc 1.1 mg 15 11
Vitamin C 92.7 mg 93 93
Potasium 555.5 mg 16 16
Phosphor 200.5 mg 29 29
Magnesium 39.1 mg 13 11
Vitamin B6 0.3 mg 27 21
Vitamin B12 0.9 mcg 30 20


Cauliflower



Folic acid in cauliflower can support neural system functions.
Cauliflower, including vitamin K, can support bone health.
Vitamin B6 in the cauliflower can help regulating hormonal activity.



References:

- Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
- Nutrition Information Systems (BEBIS 7.2)
- EFSA Scientific Opinion. 2009;7(9):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012






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Roasted Cauliflower with Bechamel Sauce Energy and Nutrition Facts

Nutritional Information In 1 serving
Energy 523.7 kcal
Carbonhydrate 20.7 g
Protein 25.9 g
Fat 37.4g
Fiber 5.8 g
Vitamin A 282.3 mcg
Vitamin E (eq.) 12.7 mg
Vitamin B2 0.6 mg
Total Folic Acid 116.3 mcg
Calcium 248.3 mg
Iron 3.4 mg
Zinc 4.3 mg
Vitamin C 109.4 mg
Potasium 984.5 mg
Phosphor 377.5 mg
Magnesium 71.1 mg
Omega-3 0.6 g
Vitamin B6 0.5 mg
Vitamin B12 0.5 mcg

Anchovy: Anchovy may support cognitive functions with its omega-3-fatty acid content.
Anchovy may support teeth and bone development of children with its phosphorus content.
Zinc in anchovy can contribute to the immune system functions.
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Mackerel: Mackerel may contribute the renewal of tissue and cells with its high protein content.
Mackerel may support neural system functions with its vitamin B12 content.
Phosphor in mackerel can support teeth and eye health.
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Broccoli: Vitamin A content of broccoli may contribute to skin health.
Folic acid in broccoli may support immune system functions.
Broccoli contains vitamin B2 which can help protection against damage caused by oxidative stress.
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Spinach: Potassium in spinach may support functions of muscles.
Spinach, containing folic acid, can help production of blood cells.
Zinc in spinach can contribute to the immune system functions.
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Kiwi: Kiwi can help to protect cells from the damage caused by oxidative stress with its vitamin C content.
Vitamin K in Kiwi can support bone health.
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Chickpea: Chickpea can help production of blood cells with its iron content.
Chickpea, including phosphor, can support bone health.
Magnesium in chickpea can support neural system functions.
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Leek: Vitamin A content of leek may contribute to vision function.
Vitamin K in leek may support normal blood clotting.
Leek can support the nervous system functions with its vitamin B6 content.
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Cauliflower: Folic acid in cauliflower can support neural system functions.
Cauliflower, including vitamin K, can support bone health.
Vitamin B6 in the cauliflower can help regulating hormonal activity.
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Rocket: Rocket can help neural system functions with its folic acid content.
Vitamin C in rocket may support immune system functions.
Magnesium in rocket may support muscle and musculoskeletal system.
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Chestnut: The fiber in chestnut may support digestive system functions.
Chestnut may contribute to neural system functions with its potassium content.
Chestnut can help reduce exhaustion and fatigue with its B2 content.
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Swiss Chard: Vitamin A content of Swiss chard may contribute to vision function.
Iron in Swiss chard may support immune system.
Magnesium in Swiss chard may support muscle functions.
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Mint: Mint, containing vitamin E, can help preserving cells from metabolic stress.
With the content of vitamin C, mint can contribute to the production of collagen which plays a key role in protecting and renewing the skin.
Zinc in mint can support the immune system functions.
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