Potato, Broccoli and Amaranth Casserole
Potato, Broccoli and Amaranth Casserole - Popped amaranth grains provide crunch to the cheese topping
Healthy, because
Even smarter
Nutritional values
Plenty of vitamin B12 plays an important role in cell division, cell growth, immune health, and the formation of red blood cells. Plenty of calcium helps with skeletal structure, strengthening the bones and teeth.
Sunflower or pumpkin seeds are an alternative to the amaranth pops. The crunchy, healthy seeds contain lots of protein, healthy fatty acids, and zinc.
(Percentage of daily recommendation)
| Calorie | 443 cal. | (21 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 84 mg | (88 %) | ||
| Potassium | 1,011 mg | (25 %) | ||
| Calcium | 589 mg | (59 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 43 μg | (22 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 82 mg | |||
| Cholesterol | 112 mg |
Ingredients
- Ingredients
- 18 ozs floury potatoes
- 12 ozs Broccoli
- 1 garlic clove
- 3 tsps Canola oil
- 7 ozs Vegetable broth
- 9 ozs
- 3 ½ ozs Cream cheese (13% fat)
- 1 pc Parmesan (about 1 oz)
- 1 egg
- salt
- peppers
- Nutmeg
- 2 ½ ozs aged Gouda
- 2 ozs Popped amaranth
- 1 bunch Chives
Kitchen utensils
Preparation steps
Scrub potatoes and place in a pot with enough water to cover. Bring to a boil, then simmer until knife-tender, about 20 minutes. Meanwhile, separate broccoli into small florets, rinse and drain.
Peel garlic and chop finely.
Heat 2 teaspoons oil in a pot. Cook garlic until softened, then add broccoli and sauté, stirring frequently, until tender, 4-5 minutes.
Add the broth and milk and cook over medium heat, stirring occasionally, 8-10 minutes. Stir in the cream cheese, remove from heat and puree with an immersion blender. Allow to cool slightly.
Drain the potatoes, rinse under cold water, peel and cut into slices.
Brush a baking dish with the remaining oil and arrange the potato slices in the dish in slightly overlapping rows like roof tiles.
Grate the Parmesan and mix into the broccoli puree along with the egg. Season with salt, pepper and freshly grated nutmeg and pour the sauce over the potatoes.
Grate the Gouda, mix with the popped amaranth and sprinkle over the potatoes.
Bake in a preheated oven at 400°F for about 20 minutes. Rinse the chives, shake dry and cut into thin rings. Sprinkle on the casserole and serve immediately.
