For 1 Adult and 1 Child (1-6 years)

Creamy Potatoes and Broccoli

4.3
Average: 4.3 (20 votes)
(20 votes)
Creamy Potatoes and Broccoli

Creamy Potatoes and Broccoli - Creamy, with no meat and topped with crispy pumpkin seeds

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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
503
calories
Calories

Healthy, because

Even smarter

Nutritional values

The protein from the potatoes, milk, and cheese complement each other perfectly and is important for healthy muscles and bones. This dish also provides folic acid, vitamin K,  vitamin B2, and vitamin B6.

This dish can also be turned into a creamy soup. To do this, finely puree the vegetables and add low-fat milk until the consistency becomes soupy.

1 serving contains
(Percentage of daily recommendation)
Calorie503 cal.(24 %)
Protein29 g(30 %)
Fat20 g(17 %)
Carbohydrates48 g(32 %)
Sugar added0 g(0 %)
Roughage14 g(47 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E3 mg(25 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.8 mg(73 %)
Niacin11.1 mg(93 %)
Vitamin B₆1 mg(71 %)
Folate209 μg(70 %)
Pantothenic acid4.1 mg(68 %)
Biotin9.6 μg(21 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C181 mg(191 %)
Potassium2,005 mg(50 %)
Calcium584 mg(58 %)
Magnesium195 mg(65 %)
Iron6.3 mg(42 %)
Iodine63 μg(32 %)
Zinc4.8 mg(60 %)
Saturated fatty acids8.7 g
Uric acid170 mg
Cholesterol44 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
14 ozs Broccoli
1 lb potatoes
salt
1 oz Pumpkin seed
¾ cup
4 ozs Cream cheese (13% fat) (with herbs)
peppers
How healthy are the main ingredients?
BroccoliPumpkin seedpotatosalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Pot (with lid), 1 Large knife, 1 Non-stick pan, 1 Measuring cups, 1 Wooden spoon, 1 Tablespoon, 1 Sieve

Preparation steps

1.
Creamy Potatoes and Broccoli preparation step 1

Rinse broccoli and divide into florets. Cut off stems, peel and cut into small cubes. Rinse, peel and dice potatoes.

2.
Creamy Potatoes and Broccoli preparation step 2

Bring potatoes and cubed broccoli stalks to a boil in a pot with 1/2 teaspoon salt and 2/3 cup water. Cook, covered, until al dente for 10-15 minutes.

3.
Creamy Potatoes and Broccoli preparation step 3

Meanwhile, roughly chop pumpkin seeds with a large knife and toast briefly in a non-stick pan.

4.
Creamy Potatoes and Broccoli preparation step 4

Add milk and broccoli florets to potato mixture. Continue cooking for a few minutes until florets are tender.

5.
Creamy Potatoes and Broccoli preparation step 5

Stir cream cheese into broccoli and potato mixture and let it melt. Season with salt and pepper. (If the liquid is too thick, add a little more water.) Sprinkle with pumpkin seeds and serve.