Broccoli, carote e patate

Broccoli, carrots and potatoes   Our original home cooking

Broccoli, carrots and potatoes is a tasty side dish. It's easy to do and you can accompany both meat and fish dishes with it. I generally steam a lot of seasonal vegetables on Sundays and then I mix them according to my main dish for a fast meal. Fall and winter side dish idea. Other vegetable recipes?

Ingredients / Serves 4

  • 800g (1 3/4 pound) broccoli
  • 1000g (2.2 pounds) carrots
  • 700g (1 1/2 pound) potatoes
  • 1 1/2 tablespoon extra virgin olive oil
  • 2 tablespoons soy sauce
  • 1 tablespoon dried chives
  • Salt
  • Time:
    preparation: 30 minutes
    cooking: 50 minutes
    total 1 h 20 minutes
  • Difficulty:
    easy recipe
  • How many calories in a serving?
    Calories: 279 (kcal) 14 % GDA (*)- 1168 (kJ)
    Protein: 8.7 (g) 12 % GDA
    Total fat: 7.3 (g) 11 % GDA
    Total carbohydrate: 47.4 (g) 18 % GDA
    Sugars: 21.8 (g) 25 % GDA

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Recipe for broccoli, carrots and potatoes

Preparation and cooking

  • - Steam vegetables.
    Clean broccoli, cut into pieces and wash under running water.
    Peel carrots and potatoes and clean them with kitchen paper.
    Steam carrots and potatoes.
    Add broccoli after 10-15 minutes.
    Let all vegetables cool.
  • - Saute vegetables.
    Slice carrots and cube potatoes.
    Put them in a non-stick frying pan together with broccoli, soy sauce and olive oil.
    Season to taste with salt and let them flavor over a gentle flame for few minutes.

    add chives just before turning off your stove.

Just before serving

  • - Serve your vegetables hot.

Note

Tips

  • - You can modify the soy sauce quantity, according to your taste.
  • - You can add other aromatic herbs.

Menu planning

Healthy eating

  • - Broccoli, carrots and potatoes is not  low in calories for a side dish but keep in mind, please, you should avoid your usual bread portion for the presence of potatoes.
  • - This side dish is hearty so you have to combine simple recipes of meat and fish. This should balance your meal. Eat 150g (5 1/3 ounces) of tuna or salmon or 100g (3 1/2 ounces) of meat per head.
  • - Fiber per serving: 12.9g (daily intake: 23g)

Loretta