Coming up with dishes that are healthy and nutritious and at the same time taste good has been the bane of conscientious cooks for many years.
For me, it’s cause for a minor celebration when I come across a recipe that’s both. And I’m hoping that the following dish, which combines broccoli, potatoes and cheese, fits the bill.
One serving isn’t fat-laden, has a couple of grams of dietary fiber, 17 grams of carbohydrates and only a small amount of cholesterol and sodium. And it’s only 135 calories.
Cheesy Broccoli-Potato Mash
1 pound Yukon Gold potatoes, scrubbed and cut into wedges
¾ pound broccoli florets (about 4 cups)
¾ cup shredded cheese (any combination of Cheddar, fontina or Parmesan)
½ cup nonfat milk
½ teaspoon salt
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.
Yield: Serves 6.
Approximate nutritional analysis per servings: 135 calories, 17 grams carbohydrates, 2 grams dietary fiber, 16 milligrams cholesterol, 4 grams fat (3grams saturated), 329 milligrams sodium, 7 grams protein.