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White Beans and Broccoli with Potatoes

Author: admin
This is a simple but flavorful dish!
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Prep Time 15 minutes
Cook Time 6 minutes
Steaming 27 minutes
Total Time 48 minutes
Course Main Course
Cuisine American
Servings 4 people
Calories 515.73 kcal

Ingredients
  

  • 4 cups Broccoli Florets
  • 3 cloves Garlic minced
  • 3/4 cup Walnut Pieces minced
  • 1 15oz Can White Beans drained and rinsed
  • 1/4 tsp Crushed Red Pepper
  • 1 tsp Grapeseed Oil
  • 1 tsp Dried Savory
  • 1 tbsp Fresh Lemon Juice
  • 1 1/2 pounds Fingerling Potatoes
  • 1/2 tsp Sea Salt
  • 1/2 tsp Fresh Ground Pepper

Instructions
 

  • Steam potatoes about 20 minutes until tender
  • Steam the broccoli for about 7 minutes
  • Using a large skillet heat the tsp of oil on medium heat
  • Add walnuts, garlic, and crushed red peppers cook for about 1 minute
  • Stir in the potatoes, broccoli, beans, and savory add salt and pepper to taste
  • Cook for about 5 minutes
  • Drizzle with lemon juice and serve

Notes

ALERT!!!! This recipe should only be used by people on the 2000 calorie plan, and by those that are just eating a plant-based diet, and not on a weight-loss plan.

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Nutrition with Essential Amino Acids

Nutrition Facts
White Beans and Broccoli with Potatoes
Amount Per Serving (1 Serving)
Calories 515.73 Calories from Fat 156
% Daily Value*
Fat 17.3g27%
Saturated Fat 1.56g10%
Sodium 722.43mg31%
Potassium 1326.3mg38%
Carbohydrates 75.73g25%
Fiber 16.19g67%
Sugar 4.78g5%
Protein 19.84g40%
Vitamin A 68.6IU1%
Vitamin B1 0.25mg17%
Vitamin B2 0.21mg12%
Vitamin B3 3.48mg17%
Vitamin B5 1.29mg13%
Vitamin B6 0.9mg45%
Vitamin C 105.19mg128%
Vitamin E 0.55mg4%
Vitamin K 5.26µg5%
Calcium 219.74mg22%
Copper 0.58mg29%
Folate 87.57µg22%
Iron 5.99mg33%
Manganese 1.33mg67%
Magnesium 101.85mg25%
Phosphorus 267.82mg27%
Selenium 4.52µg6%
Zinc 1.71mg11%
Ess-Methionine 141.12mg
Ess-Tryptophan 103.12mg
Ess-Threonine 326.37mg
Ess-Phenylalanine 403.19mg
Ess-Arginine 848.82mg
Ess-Lysine 401.44mg
Ess-Leucine 543.75mg
Ess-Isoleucine 324.75mg
Ess-Histidine 199.31mg
Ess-Valine 457.88mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.