Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.6% of RDA
• Calories: 10.7% of RDA
• Carbs: 14.3% of RDA
• Fat (total lipid): 7.9% of RDA
• Fiber: 13.9% of RDA
• Fructose: 1.4% of RDA
• Protein: 8.6% of RDA
• Sodium: 6.5% of RDA
• Sugar: 9.6% of RDA
• Vitamin A (IU): 21.2% of RDA
• Vitamin B6: 38.2% of RDA
• Vitamin C: 31.4% of RDA
• Iron: 8.9% of RDA
• Magnesium: 16.2% of RDA
• Manganese: 8.0% of RDA
• Niacin: 23.5% of RDA
• Potassium: 27.0% of RDA
• Zinc: 5.1% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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Wash, peel, and cut the potatoes into one-inch cubes. Place the potatoes in a large pot, cover with water, and bring to a boil. Boil the potatoes until they are very tender and fall apart when pierced with a fork (about 10 minutes). Drain the potatoes in a colander.
While the potatoes are cooking, prepare the cabbage. Remove any damaged outer leaves, then cut it in half.
Cut the cabbage into quarters, then remove the core. Cut each of the two quarters used in half once again, then cut crosswise into thin strips. Wash the cabbage well to remove any dirt or debris.
Mince the garlic and slice the scallions.
After removing the potatoes from the pot, add 4 Tbsp butter, the minced garlic, and the sliced green onions (save a bit of each minced garlic and scallion for garnish if desired - if desired, sauté the garlic and onions over medium heat for 1-2 minutes, or just until the garlic begins to soften).
Add the shredded cabbage and chicken broth to the pot. Place a lid on top and let the broth come up to a boil. Let the cabbage cook in the simmering broth, stirring every few minutes, until it has wilted and become tender.
The volume of the cabbage will shrink quite a bit as it cooks. Cook until the thicker white pieces begin to become transparent (about 10-12 minutes).
Once the cabbage is tender, add the drained potatoes back to the pot along with the milk and some freshly cracked pepper. Mash the potatoes until everything is well combined. Season with salt to taste. Serve warm.
THIS RECIPE CAN BE CUSTOMIZED
Make it Low Sodium!
A low-sodium variant of this recipe can be made that has a
6.0% reduction in the amount of sodium.
Just substitute low-sodium chicken broth for chicken broth.
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.
This recipe has the following nutrient totals:
Protein 9.64 g
Carbohydrates 39.2 g
Iron 1.68 mg
Fiber 3.90 g
Calcium 26.2 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.