Mashed potatoes and broccoli

Who said that to eat healthy and stay in line to sacrifice taste and enjoyment of food?
Perhaps not everyone knows that there are a lot of recipes that do not contain ideals and fat intake, so while it is intended to shed some extra kilos or to maintain the results obtained with the diet hard the past, do not satisfy just eat soft and sad for life.



So one of these low calorie recipes is the mashed potatoes and broccoli, ideal as a side dish or main course. In addition, this dish is rich in minerals and vitamins C and K, broccoli has a caloric intake of 34 calories per 100 grams of product, while potatoes, despite its bad reputation, has only 77 calories per 100 grams and only 0.09% fat.

Nutrition information per serving:

  • 0.5 g of fat
  • Protein 10 g
  • Carbohydrates 20 g
  • 140 calories


Ingredients for 4:

  • A broccoli for about 5OO grams
  • 1 onion
  • 1 clove of garlic
  • 1 pinch of cumin
  • 1 pinch of cilantro
  • 500 grams of potato
  • 1 cube vegetable
  • 1 tablespoon olive oil
  • 250 ml of skimmed milk.


Cut the broccoli and potatoes into pieces too small and finely chop the garlic and onion. Sprinkle a tablespoon of extra virgin olive oil in the bottom of a nonstick pan with raised edges, allowing it to heat to a simmer, and then add garlic and onion.

When the onion is golden add the cumin and coriander. After a while add half a glass of water. Cook for a few minutes.

At this point, add the broccoli and potatoes along with the nuts and half a liter of water. Reduzira heat and simmer with the lid placed.

Once the vegetables are cooked, let cool, cut in cream with a whisk. When the puree to desired consistency pour the milk, bring to a boil for no more than one minute stirring constantly. Add salt and pepper.