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Main mealLow carb, high fatKetogenicPork€€

Juicy Ham and Broccoli Bake from the Oven

Name: Juicy Ham and Broccoli Bake from the Oven
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 6
Ingredients: 1 head Broccoli, raw; 250 g Ham, sliced, restaurant; 8 piece Eggs, Grade A, Large, egg whole; 80 ml Milk, whole, 3.25% milkfat, with added vitamin D; 60 g Yogurt, Greek, plain, whole milk; 100 g Cheese, cheddar; 1 medium Onions, yellow, raw; 1 tsp Mustard, prepared, yellow; 0.5 tsp Spices, garlic powder; 0.5 tsp Salt, table, iodized; 0.25 tsp Spices, pepper, black; Oil, olive, extra virgin

A protein-rich, low-carb one-pan dish. Crunchy broccoli, ham cubes and a creamy egg base with cheese for the perfect 'meal-prep' meal.

Prep time15 min

Cook time35 min

Total time50 min

Servings6

Recipe

Broccoli, raw1 headHam, sliced, restaurant250 gEggs, Grade A, Large, egg whole8 pieceMilk, whole, 3.25% milkfat, with added vitamin D80 mlYogurt, Greek, plain, whole milk60 gCheese, cheddar100 gOnions, yellow, raw1 mediumMustard, prepared, yellow1 tspSpices, garlic powder0.5 tspSalt, table, iodized0.5 tspSpices, pepper, black0.25 tspOil, olive, extra virgin

Medium-sized pot (for blanching)Baking dish (approx. 20x30 cm)Large mixing bowlWhiskColander.

Per servingTotal

Calories:260 kcal1559.7 kcal

Protein:23.6 g141.5 g

Carbohydrates:9 g54 g

Fiber:2 g11.9 g

Water:175.6 ml1053.6 ml

Fat:14.6 g87.7 g

Micronutrients

Sugar:4.4 g26.4 g

Saturated fat:6.3 g37.9 g

Cholesterol:267.1 mg1602.8 mg

Sodium:832.3 mg4993.9 mg

Potassium:564.8 mg3388.6 mg

Calcium:215.3 mg1291.7 mg

Iron:2.1 mg12.5 mg

Magnesium:38.4 mg230.2 mg

Zinc:2.6 mg15.6 mg

Phosphorus:382.7 mg2296.3 mg

Vitamin C:53.6 mg321.3 mg

Vitamin A:187.4 µg1124.1 µg

Vitamin D:1.6 µg9.6 µg

Vitamin B12:0.9 µg5.5 µg

Instructions

1Preheat the oven to 190 °C. Grease the baking dish with a little oil or butter.
2Bring water to a boil in a pot. Add the broccoli florets to the boiling water and cook for just 2 minutes (blanching). The broccoli should remain vivid green and crunchy. Drain immediately and rinse under cold water to stop the cooking process. Pat dry thoroughly (this prevents a watery bake).
3Evenly spread the blanched broccoli, ham cubes, and chopped onion in the prepared baking dish.
4In a large bowl, whisk together the eggs, milk, Greek yogurt (or cottage cheese), mustard, garlic powder, salt, and pepper. Mix until the mixture is smooth.
5Pour the egg mixture over the ingredients in the baking dish. Gently poke with a fork so the liquid spreads into all the corners.
6Sprinkle grated cheese on top.
7Bake for 30–35 minutes, until the eggs are set in the middle (the center should not be runny) and the cheese on top turns golden brown. Remove from the oven and let rest for 5–10 minutes before slicing.

Nutritional benefits

Thanks to the sulforaphane content from broccoli and lean protein, this dish supports the body's natural detoxification processes.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.