Cheesy Broccoli-Potato Mash - 17g Carbs, 2g Fiber, 0g Added Sugar
From: EatingWell - September/October 2007
Mashing broccoli with cheese and potatoes might just be the ticket
to getting your kids to eat their veggies.
NUTRITION PROFILE - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low sodium | Healthy weight | Gluten free
Active Time: 30 minutes
Total Time: 30 minutes
Servings: 6
Serving Size: 2/3 cup each
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, 0g Added Sugars, 329mg Sodium, 201mg Potassium
Nutrition Bonus: Vitamin C (100% daily value), Vitamin A (30% dv),
Calcium (15% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1/2 high fat meat
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