Side Dishes

Broccoli Mash with Mushroom Sauce

January 06, 2015

Just like mashed potato with gravy.

2 cups chopped broccoli
½ cup chopped avocado flesh
1 tablespoon miso paste
1 teaspoon minced garlic
2 tablespoon lemon juice
1 tablespoon olive oil
½ cup button mushroom
½ tablespoon olive oil
1 teaspoon balsamic vinegar
½ teaspoon minced garlic
½ teaspoon soy sauce

To make broccoli mash, mix broccoli, avocado, miso paste, 1 teaspoon minced garlic, 2 tablespoon lemon juice, and 1 tablespoon olive oil in a food processor. To make mushroom sauce: Mix mushroom, ½ tablespoon olive oil, balsamic vinegar, ½ teaspoon minced garlic and soy sauce in a blender. Add water to achieve desired consistency. Season with salt if desired. Put broccoli mash in a bowl and top with mushroom sauce.

Nutritions

Calories
144

Sodium
377mg
15% DV

Fat
10g
15% DV

Protein
4g
8% DV

Carbs
10g
3% DV

Fiber
3g
14% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 1g 7%

Polysaturated Fat 1g 8%

Monosaturated Fat 7g 46%

Cholesterol 1mg 0%

Sodium 377mg 15%

Potassium 375mg 10%

Protein 4g 8%

% DAILY VALUE^*

Total Carbohydrate

Fiber 3g 14%

Sugar 2g 5%

Vitamin A 568IU 11%

Vitamin B6 0.42mg 21%

Vitamin C 88mg 146%

Calcium 54mg 5%

Iron 0.96mg 5%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Snack Dairy-Free Low-Calorie Vegan Low-Fat Asian High-Fiber Mixed Low-Carbohydrate Vegetarian

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Tender pieces of marinated chicken breast with cooked to perfection egg fried rice and full of flavour vegetables. Very easy family meal, easy to make and perfect served for lunch or dinner.

For the teriyaki chicken:
4 med chicken breasts approximately 500 g meat cubed
4 tbsp teryiaki sauce
2 tbsp lemon juice or tamarind
1 tbsp sweet soy sauce
1 tsp Worcestershire sauce
2 tsp ginger freshly grated
2 cloves garlic freshly grated
1/3 tsp black pepper freshly ground
1 tbsp coconut oil
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1.5 cup jasmine Thai rice any basmati will be great too
3 cups water
1 cup peas fresh or frozen
1 tbsp coconut oil
For the vegetables:
1 small broccoli made into florets
3 small carrots shaved with a peeler or cut julienne
2 med red onions roughly chopped
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1/2 tbsp ginger freshly grated
2 cloves garlic freshly grated
1 tbsp coconut oil
1 pinch salt sea salt or pink Himalayan
1 pinch black pepper freshly ground
1 tbsp sesame seeds to sprinkle over

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Nutritions

Calories
637

Sodium
1263mg
52% DV

Fat
24g
37% DV

Protein
18g
36% DV

Carbs
90g
30% DV

Fiber
10g
43% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 13g 66%

Polysaturated Fat 4g 30%

Monosaturated Fat 6g 38%

Cholesterol 18mg 6%

Sodium 1263mg 52%

Potassium 969mg 27%

Protein 18g 36%

% DAILY VALUE^*

Total Carbohydrate

Fiber 10g 43%

Sugar 7g 15%

Vitamin A 7530IU 150%

Vitamin B6 4mg 224%

Vitamin C 46mg 78%

Calcium 262mg 26%

Iron 9mg 51%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Nutritions

Calories
69

Sodium
821mg
34% DV

Fat
2g
3% DV

Protein
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Carbs
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Fiber
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Fat

Saturated Fat 0.82g 4%

Polysaturated Fat 0.73g 4%

Monosaturated Fat 0.49g 3%

Cholesterol 17mg 6%

Sodium 821mg 34%

Potassium 168mg 4%

Protein 7g 15%

% DAILY VALUE^*

Total Carbohydrate

Fiber 1g 6%

Sugar 0.2g 0%

Vitamin A 525IU 10%

Vitamin B6 0.18mg 9%

Vitamin C 0.8mg 1%

Calcium 50mg 5%

Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Broccoli Mash with Mushroom Sauce

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