Creamy Potatoes and Broccoli
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.
(Percentage of daily recommendation)
| Calorie | 503 cal. | (24 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14 g | (47 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 11.1 mg | (93 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 209 μg | (70 %) | ||
| Pantothenic acid | 4.1 mg | (68 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 181 mg | (191 %) | ||
| Potassium | 2,005 mg | (50 %) | ||
| Calcium | 584 mg | (58 %) | ||
| Magnesium | 195 mg | (65 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 63 μg | (32 %) | ||
| Zinc | 4.8 mg | (60 %) | ||
| Saturated fatty acids | 8.7 g | |||
| Uric acid | 170 mg | |||
| Cholesterol | 44 mg |
Ingredients
- Ingredients
- 14 ozs Broccoli
- 1 lb potatoes
- salt
- 1 oz Pumpkin seed
- ¾ cup
- 4 ozs Cream cheese (13% fat) (with herbs)
- peppers
Preparation steps
Rinse broccoli and divide into florets. Cut off stems, peel and cut into small cubes. Rinse, peel and dice potatoes.
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.
Meanwhile, roughly chop pumpkin seeds with a large knife and toast briefly in a non-stick pan.
Add milk and broccoli florets to potato mixture. Continue cooking for a few minutes until florets are tender.
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.