Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Milk | 1 cup (244ml) whole | 149 |
| Soy Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 cup low-fat milk or soy milk
- 2 to 3 Tbs. minced fresh parsley
- Salt and ground pepper to taste
- 6 scallions or other green spring onions (such as ramps or Egyptian onion), thinly sliced
- 4 large potatoes, prebaked or microwaved in their skins
- 1 Tbs. vegetable oil
- 2 cups packaged shredded cabbage
- 1 cup chopped carrots
- =
Directions
When potatoes are cool enough to handle, peel and coarsely mash them.
In large skillet, heat oil over medium heat. Add cabbage, carrots and 2 tablespoons water. Cover and cook, stirring occasionally, until cabbage is wilted. Add scallions and cook, uncovered, until cabbage begins to turn golden, about 3 minutes. If skillet becomes dry, add small amounts of additional water as needed.
Add potatoes and milk and stir well. Increase heat to medium-high. Cook without stirring until bottom of mixture is nicely browned, 4 to 6 minutes. Add parsley, salt and pepper.