Vegetarian Delicacy

Broccoli and Potatoes with Cheese Sauce

4.75
Average: 4.8 (4 votes)
(4 votes)
Broccoli and Potatoes with Cheese Sauce
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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
332
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 each contains
(Percentage of daily recommendation)
Calorie332 kcal(16 %)
Protein17.21 g(18 %)
Fat16.74 g(14 %)
Carbohydrates36.98 g(25 %)
Sugar added0 g(0 %)
Roughage9.59 g(32 %)
Vitamin A258.96 mg(32,370 %)
Vitamin D0.99 μg(5 %)
Vitamin E0.42 mg(4 %)
Vitamin B₁0.29 mg(29 %)
Vitamin B₂0.5 mg(45 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.57 mg(41 %)
Folate201.85 μg(67 %)
Pantothenic acid1.69 mg(28 %)
Biotin1.22 μg(3 %)
Vitamin B₁₂0.68 μg(23 %)
Vitamin C253.6 mg(267 %)
Potassium1,437.11 mg(36 %)
Calcium473.64 mg(47 %)
Magnesium92.69 mg(31 %)
Iron3.32 mg(22 %)
Iodine14.83 μg(7 %)
Zinc2.09 mg(26 %)
Saturated fatty acids9.44 g
Cholesterol46.71 mg

Ingredients

for
4
Ingredients
400 grams starchy potatoes
salt
1 kilogram Broccoli
100 grams Cheese (such as raclette or Emmentaler)
2 Tbsps butter
2 Tbsps Pastry flour
250 milliliters milk
2 Tbsps freshly chopped parsley
peppers
Nutmeg
How healthy are the main ingredients?
BroccolipotatoparsleysaltNutmeg

Preparation steps

1.

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.

2.

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.

3.

Drain vegetables and place in a bowl. Pour sauce over vegetables and serve.