Your Recipe

Broccoli Potato Soup

Složka Množství Kalorie
Brokolice 30g 10kcal
Mléko bez tuku 340.194g 119kcal
Česnek 9g 13kcal
Sůl, stolní 1.4225g 0kcal
Olivový olej 14g 124kcal
Pepř černý 0.575g 1kcal
Zeleninový vývar 411g 21kcal
Pšeničná mouka, bílá, univerzální 0g 0kcal
Cibule, žlutá, syrová 53g 20kcal

Recipe Instructions:

INGREDIENTS
1 tablespoon olive oil
1 cup finely chopped yellow onion
3 medium garlic cloves, minced
4 medium red potatoes, cut into ½-inch cubes but not peeled
2 tablespoons all-purpose flour
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
Two 14.5-ounce cans fat-free, low-sodium chicken or vegetable broth
One 12-ounce can evaporated skim milk
1¼ pounds broccoli, trimmed and divided into small florets; stems peeled and cut into ½-inch chunks (you should end up with about 4 cups)
1 tablespoon minced fresh Italian flat-leaf parsley
1 tablespoon chopped fresh basil
INSTRUCTIONS
Heat the olive oil in very large heavy saucepan over moderately high heat until ripples appear on the pan bottom, about 1½ minutes. Add the onion and garlic and cook, stirring occasionally, until soft, about 5 minutes.
Add the potatoes, flour, salt, and pepper, stirring well to mix. Slowly add the chicken broth and evaporated milk, stirring constantly. Bring quickly to a boil while continuing to stir.
Reduce the heat to low, cover, and simmer until the potatoes are tender, about 20 minutes.
Add the broccoli, parsley, and basil and simmer uncovered, stirring now and then, until broccoli is crisp-tender, about 10 minutes.
Ladle into soup bowls and serve.

nutriční údaje
Velikost porce 143 g | ml
Množství na porci 51
215
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 2.5g 3%
Nasycené tuky 0.4g 2%
Sodík 321mg 14%
Sacharidy celkem 5g 2%
Vláknina 0.4g 1%
Cukr 3.4g
Bílkoviny 2.4g 5%
Vitamin D 0.7mcg 3%
Vápník 78mg 6%
Železo 0.2mg 1%
Draslík 141mg 3%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 44.382 mcg 5%
Thiamin [B1] 0.048 mg 4%
Riboflavin [B2] 0.126 mg 10%
Niacin [B3] 0.172 mg 1%
Kyselina pantotenová [B5] 0.282 mg 6%
Vitamin B6 0.053 mg 3%
Kobalamin [B12] 0.283 mcg 0%
Floát [B9] 6.046 mcg 0%
Vitamin C 5.926 mg 7%
Vitamin D 0.68 mcg 3%
Vitamin E 0.383 mg 3%
Vitamin K 7.147 mcg 6%
Betain 1.088 mg 0%
Cholin 10.366 mg 2%
Carbohydrates
živina Množství DV
Sacharidy celkem 5 g 2%
Sugars 3.4 g 7%
Vláknina 0.4 g 1%
Carbohydrate 3.6 g 0%
Čisté sacharidy 1.7g
aminokyseliny
živina Množství DV
Alanin 0.072 g 0%
Arginin 0.074 g 0%
Kyselina asparagová 0.188 g 0%
Cystein 0.014 g 0%
kyselina glutamová 0.47 g 0%
Glycin 0.046 g 0%
Histidin 0.063 g 0%
Izoleucin 0.106 g 0%
Leucin 0.193 g 0%
Lysin 0.171 g 0%
Metionin 0.053 g 0%
Fenylalanin 0.108 g 0%
Prolin 0.197 g 0%
Serin 0.124 g 0%
Treonin 0.089 g 0%
Tryptofan 0.027 g 0%
Tyrosin 0.101 g 0%
Valin 0.136 g 0%
Minerály
živina Množství DV
Vápník 78.12 mg 6%
Měď 0.02 mg 3%
Fluorid 1.8 mcg 0%
Železo 0.17 mg 1%
Hořčík 9.31 mg 2%
Mangan 0.07 mg 3%
Fosfor 68.07 mg 5%
Draslík 140.67 mg 3%
Selen 2.1 mcg 4%
Sodík 320.52 mg 14%
Zinek 0.32 mg 3%
další
živina Množství DV
Voda 131.951 g 0%
Popel 1.253 g 0%