Cheesy Broccoli-Potato Mash - 17g Carbs, 2g Fiber
From: Eating Well Magazine September/October 2007
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Diabetes
Appropriate | Healthy Weight
Mashing broccoli with cheese and potatoes might just be the ticket
to getting your kids to eat their veggies.
Servings: 6
Serving Size: 2/3 cup each
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1 lb Yukon Gold potatoes, cut into wedges
3/4 lb broccoli crowns, chopped (4 cups)
3/4 cup shredded fontina cheese
1/2 cup nonfat milk, heated
1/2 tsp salt
Freshly ground pepper to taste
Bring 1 inch of water to a boil in a large pot. Place potatoes in a
steamer basket and steam for 10 minutes. Place broccoli on top, cover
and steam until the potatoes and broccoli are tender, 6 to 8 minutes
more. Transfer the broccoli to a large bowl and coarsely mash with a
potato masher. Add the potatoes, cheese, milk, salt and pepper and
continue mashing to desired consistency. Serve immediately.
Servings: 6
Serving Size: 2/3 cup each
Nutrition per Serving:
135 Calories, 4g Fat, 3g Sat, 1g Mono, 16mg Cholesterol, 7g Protein,
17g Carbs, 2g Fiber, 329mg Sodium, 201mg Potassium
Nutrition bonus:
Vitamin C (100% daily value), Vitamin A (30% dv), Calcium (15% dv)
1 Carbohydrate Servings
Exchanges: 1 starch, 1/2 high fat meat
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