Broccoli and Spinach Flatbreads
(0 votes)
(0 votes)
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
2598
calories
Calories
Healthy, because
Even smarter
Nutritional values
These veggie flatbreads are a great source of fiber and protein from the broccoli and iron from the spinach.
Feel free to add additional vegetables to these flatbreads. Red peppers and onion are great additions.
1 <none> contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 2,598 cal. | (124 %) | ||
| Protein | 82 g | (84 %) | ||
| Fat | 47 g | (41 %) | ||
| Carbohydrates | 493 g | (329 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 41.3 g | (138 %) |
more nutritional values
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 19.8 μg | (99 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 778.1 μg | (1,297 %) | ||
| Vitamin B₁ | 1.2 mg | (120 %) | ||
| Vitamin B₂ | 2.6 mg | (236 %) | ||
| Niacin | 38.7 mg | (323 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 531 μg | (177 %) | ||
| Pantothenic acid | 28.5 mg | (475 %) | ||
| Biotin | 170.3 μg | (378 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 285 mg | (300 %) | ||
| Potassium | 3,403 mg | (85 %) | ||
| Calcium | 442 mg | (44 %) | ||
| Magnesium | 325 mg | (108 %) | ||
| Iron | 12.5 mg | (83 %) | ||
| Iodine | 190 μg | (95 %) | ||
| Zinc | 9.6 mg | (120 %) | ||
| Saturated fatty acids | 27 g | |||
| Uric acid | 907 mg | |||
| Cholesterol | 104 mg | |||
| Complete sugar | 52 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
1
- For the dough
- 2 cups Bread flour (plus extra for kneading)
- 1 tsp salt
- sugar
- ⅔ cup milk
- 1 egg white
- ⅛ cup melted butter
- For the topping
- 3 cups Broccoli (broken into small florets)
- 4 ½ cups young Spinach
- 1 Tbsp butter
- 1 small onion (finely diced)
- 2 cloves garlic cloves (finely diced)
- 4 cups shiitake mushrooms (cut into pieces)
- 2 Tbsps chopped parsley
- cayenne pepper
- Nutmeg
Preparation steps
1.
Heat the oven to 220°C (200°C in a fan oven), 425°F, gas 7 and heat a baking tray.
2.
Put the flour, salt and a pinch of sugar in a bowl. Gradually add the milk, egg white and melted butter and knead until a smooth dough is formed. Cover and leave to rest for around 10 minutes.
3.
On a floured work surface, roll the dough out very thinly using a rolling pin and place on the hot baking tray. Bake in the oven for 8-10 minutes until lightly browned.
4.
Meanwhile, blanch the broccoli in a pan of salted water for around 5 minutes, then add the spinach and cook for a further 30 seconds. Drain, quench with cold water, and leave to drain completely.
5.
Melt the butter in a pan and fry the onion and garlic until translucent. Add the mushrooms, season with salt and ground black pepper and fry for around 5 minutes, turning.
6.
Roughly chop the green vegetables, mix through the parsley and season to taste with salt, cayenne pepper and nutmeg.
7.
Remove the pizza from the oven, place on a wooden board and top with the vegetables and mushrooms. Cut into slices and serve.
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