This recipe has Fat (total lipid) as 53.2% and Sodium as 52.1% (as a percentage of RDA).
You may need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.8% of RDA
• Calories: 24.2% of RDA
• Carbs: 10.4% of RDA
• Fat (total lipid): 53.2% of RDA
• Fiber: 7.0% of RDA
• Fructose: 1.0% of RDA
• Protein: 23.5% of RDA
• Sodium: 52.1% of RDA
• Sugar: 33.0% of RDA
• Vitamin A (IU): 42.0% of RDA
• Vitamin B6: 20.9% of RDA
• Vitamin C: 32.8% of RDA
• Iron: 4.7% of RDA
• Magnesium: 16.4% of RDA
• Manganese: 4.3% of RDA
• Niacin: 23.3% of RDA
• Potassium: 19.4% of RDA
• Zinc: 18.6% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
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PREPARATION
1.
Preheat the oven to 400ºF. Take the broccoli out of the freezer and allow it to thaw as the potatoes bake. Once thawed, roughly chop the broccoli into small pieces and then set aside until ready to use.
2.
Wash the potatoes well, then dry with paper towel or a clean dish towel. Use a fork to prick several holes in the skin of each potato.
3.
Pour the olive oil into a small dish, then use your hands to coat each potato in oil. Place the oil coated potatoes on a baking sheet, and season generously with salt. Bake the potatoes for 45-60 minutes, or until tender all the way through.
4.
Towards the end of the baking time, begin to prepare the cheese sauce. Add the butter and flour to a medium sauce pot, then place the pot over a medium flame. Whisk the butter and flour together as they melt.
5.
Allow the mixture to begin to bubble and foam, whisking continuously. Continue to cook for one minute to remove the raw flour flavor, but do not let the flour begin to brown.
6.
Whisk the milk into the butter and flour mixture. Bring the milk up to a simmer, whisking frequently. When it reaches a simmer, it will thicken.
7.
Once thick enough to coat a spoon, turn the heat down to the lowest setting. Season the white sauce with the salt and garlic powder.
8.
Add a handful of the shredded cheddar to the sauce at a time, whisking until it has fully melted before adding the next handful. Once all of the cheddar has been melted into the sauce, stir in the chopped broccoli.
9.
Leave the sauce over a low flame, stirring occasionally, to keep it warm.
10.
When the potatoes are finished baking, carefully slice them open. Use a fork to slightly mash the insides of the potatoes.
11.
When ready to serve, place each potato on a plate and ladle the broccoli cheese sauce over each potato. Garnish with extra shredded cheddar, if desired.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Dairy Free!
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy.
Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 484
Protein 26.4 g
Carbohydrates 28.7 g
Iron 0.88 mg
Fiber 1.96 g
Calcium 28.1 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
