Family Meal (2 Adults and 2 Kids)

Potato, Broccoli and Amaranth Casserole

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Average: 4.1 (7 votes)
(7 votes)
Potato, Broccoli and Amaranth Casserole

Potato, Broccoli and Amaranth Casserole - Popped amaranth grains provide crunch to the cheese topping

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Health Score:
9,5 / 10
Difficulty:
very easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
443
calories
Calories

Healthy, because

Even smarter

Nutritional values

Plenty of vitamin B12 plays an important role in cell division, cell growth, immune health, and the formation of red blood cells. Plenty of calcium helps with skeletal structure, strengthening the bones and teeth.

Sunflower or pumpkin seeds are an alternative to the amaranth pops. The crunchy, healthy seeds contain lots of protein, healthy fatty acids, and zinc.

1 serving contains
(Percentage of daily recommendation)
Calorie443 kcal(21 %)
Protein25 g(26 %)
Fat21 g(18 %)
Carbohydrates35 g(23 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.9 μg(5 %)
Vitamin E2.4 mg(20 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.6 mg(55 %)
Niacin7.2 mg(60 %)
Vitamin B₆0.5 mg(36 %)
Folate115 μg(38 %)
Pantothenic acid2.4 mg(40 %)
Biotin9.8 μg(22 %)
Vitamin B₁₂1.7 μg(57 %)
Vitamin C84 mg(88 %)
Potassium1,011 mg(25 %)
Calcium589 mg(59 %)
Magnesium77 mg(26 %)
Iron2.5 mg(17 %)
Iodine43 μg(22 %)
Zinc3.1 mg(39 %)
Saturated fatty acids9.7 g
Uric acid82 mg
Cholesterol112 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
18 ounces floury potatoes
12 ounces Broccoli
1 garlic clove
3 teaspoons Canola oil
7 ounces Vegetable broth
9 ounces
3 ½ ounces Cream cheese (13% fat)
1 piece Parmesan (about 1 oz)
1 egg
salt
peppers
Nutmeg
2 ½ ounces aged Gouda
2 ounces Popped amaranth
1 bunch Chives
How healthy are the main ingredients?
potatoBroccoliGoudaParmesanChivesgarlic clove
Preparation

Kitchen utensils

2 Pots, 1 Cutting board, 1 Small knife, 1 Wooden spoon, 1 Measuring cups, 1 Tablespoon, 1 Immersion blender, 1 Casserole dish, 1 Brush, 1 Box grater, 1 Small bowl, 1 Ladle

Preparation steps

1.
Potato, Broccoli and Amaranth Casserole preparation step 1

Scrub potatoes and place in a pot with enough water to cover. Bring to a boil, then simmer until knife-tender, about 20 minutes. Meanwhile, separate broccoli into small florets, rinse and drain.

2.
Potato, Broccoli and Amaranth Casserole preparation step 2

Peel garlic and chop finely.

3.
Potato, Broccoli and Amaranth Casserole preparation step 3

Heat 2 teaspoons oil in a pot. Cook garlic until softened, then add broccoli and sauté, stirring frequently, until tender, 4-5 minutes.

4.
Potato, Broccoli and Amaranth Casserole preparation step 4

Add the broth and milk and cook over medium heat, stirring occasionally, 8-10 minutes. Stir in the cream cheese, remove from heat and puree with an immersion blender. Allow to cool slightly.

5.
Potato, Broccoli and Amaranth Casserole preparation step 5

Drain the potatoes, rinse under cold water, peel and cut into slices.

6.
Potato, Broccoli and Amaranth Casserole preparation step 6

Brush a baking dish with the remaining oil and arrange the potato slices in the dish in slightly overlapping rows like roof tiles.

7.
Potato, Broccoli and Amaranth Casserole preparation step 7

Grate the Parmesan and mix into the broccoli puree along with the egg. Season with salt, pepper and freshly grated nutmeg and pour the sauce over the potatoes.

8.
Potato, Broccoli and Amaranth Casserole preparation step 8

Grate the Gouda, mix with the popped amaranth and sprinkle over the potatoes.

9.
Potato, Broccoli and Amaranth Casserole preparation step 9

Bake in a preheated oven at 400°F for about 20 minutes. Rinse the chives, shake dry and cut into thin rings. Sprinkle on the casserole and serve immediately.