Broccoli and Potatoes with Cheese Sauce
Attention vegetable fans: The clever combination of potatoes, milk and cheese ensures a so-called high "biological value". This enables the body to better utilize the cell building material. Broccoli is brimming with secondary plant substances such as glucosinolates (sulphur compounds) and beta-carotene. These can render free radicals harmless and thus protect our body cells. In addition, the floret provides a lot of defensive vitamin C and a good portion of calcium.
Rather than soup? No problem! First puree the vegetables and then add them to the cheese sauce. Pour a little milk into it so that the soup does not get too creamy.
(Percentage of daily recommendation)
|Calorie||332 kcal||(16 %)|
|Protein||17.21 g||(18 %)|
|Fat||16.74 g||(14 %)|
|Carbohydrates||36.98 g||(25 %)|
|Sugar added||0 g||(0 %)|
|Roughage||9.59 g||(32 %)|
|Vitamin A||258.96 mg||(32,370 %)|
|Vitamin D||0.99 μg||(5 %)|
|Vitamin E||0.42 mg||(4 %)|
|Vitamin B₁||0.29 mg||(29 %)|
|Vitamin B₂||0.5 mg||(45 %)|
|Niacin||5.4 mg||(45 %)|
|Vitamin B₆||0.57 mg||(41 %)|
|Folate||201.85 μg||(67 %)|
|Pantothenic acid||1.69 mg||(28 %)|
|Biotin||1.22 μg||(3 %)|
|Vitamin B₁₂||0.68 μg||(23 %)|
|Vitamin C||253.6 mg||(267 %)|
|Potassium||1,437.11 mg||(36 %)|
|Calcium||473.64 mg||(47 %)|
|Magnesium||92.69 mg||(31 %)|
|Iron||3.32 mg||(22 %)|
|Iodine||14.83 μg||(7 %)|
|Zinc||2.09 mg||(26 %)|
|Saturated fatty acids||9.44 g|
Peel, rinse and slice potatoes. Cook potatoes in salted boiling water, about 15 minutes. Rinse broccoli and cut off woody stems. Peel stems and cut into pieces. Divide broccoli flowers into individual florets. Cook stems and florets in salted boiling water until al dente, about 5 minutes.
For the sauce: Dice cheese. In a pot, melt butter with flour until foamy. Gradually add milk, stirring constantly. Simmer until thickened, about 5 minutes. Stir in cheese until melted. Stir in parsley and season generously with salt, pepper, and nutmeg. Simmer a few minutes longer to thicken, or add milk to thin sauce to desired consistency.
Drain vegetables and place in a bowl. Pour sauce over vegetables and serve.