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.