From an award-winning food writer and chef-the breakthrough cookbook that identifies 12 micronutrient-rich foods that can help protect you against major disease and shows you how to turn them into mouthwatering dishes. A diet rich in nutrients, including protein, carbohydrates, fat, fiber, and vitamins, is not enough for our health. For optimum protection against heart disease, cancer, diabetes, and other chronic diseases, we also need an abundance of micronutrients.
Even youngsters will love this dish, an unexpected way to enjoy a whole cup of broccoli.
Makes 4 servings
1 pound Yukon Gold or other yellow-fleshed potatoes, peeled
4 cups medium broccoli florets
1 leek, white part only, thinly sliced
1/2 cup low-fat (1%) milk
Salt and freshly ground black pepper
4 teaspoons unsalted butter
1/2 teaspoon ground mace
Place the potatoes in a deep saucepan and cover with cold water to a depth of 2-inches. Cook uncovered over high heat until the potatoes can be easily pierced with a knife, about 20 minutes.
While the potatoes cook, steam the broccoli and leek until the broccoli is very soft, about 15 minutes. Drain in a colander.
Drain the potatoes and place them in a deep bowl. Using a sturdy fork, mash the potatoes into roughly 1-inch chunks. Add the broccoli and leek, mashing until only small lumps of the broccoli remain. Add the milk, 2 tablespoons at a time, mashing until the texture is pleasing to you. Season to taste with salt and pepper.
In a small saucepan, melt the butter over medium heat until it is golden brown, 1 to 2 minutes, taking care it does not burn. Stir in the mace.
To serve, spoon the smashed potatoes into a serving bowl. With the back of the spoon, smooth the top, leaving several shallow indentations. Drizzle the butter, letting it pool in the hollows. Serve immediately.
Per serving: 169 calories, 5 g fat, 2 g saturated fat, 7 g protein, 32 g carbohydrates, 5 g fiber
Food Fact Yellow-fleshed potatoes get their color from carotenoids.
