Broccoli baked potatoes
; ^5 m8 t& p' f% Z( t6 Y$ HPrep 10 mins TVBNOW 含有熱門話題，最新最快電視，軟體，遊戲，電影，動漫及日常生活及興趣交流等資訊。* n8 K7 R2 T& a: B
Cook 30 mins
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4 baking potatoes公仔箱論壇# q7 E5 P* x3 O, U2 J
300g broccoli, cut into small florets
4 P( V; R2 W, r0 m( G. c; p1 tbsp wholegrain mustardtvb now,tvbnow,bttvb* [3 w0 \2 z- Q( m2 ]& ~! V _$ C
1 egg, beaten
: V& x; [/ w. T% |% g公仔箱論壇140g grated cheddar
$ @& P h* S/ c! w7 itvb now,tvbnow,bttvb公仔箱論壇6 y; S) x( t) N, w0 r
1 Heat the oven to 200C/180C fan/1 F( E* g6 {% ?! ^0 g
gas 6. Microwave the potatoes on high5.39.217.76- X+ h4 Z( X: o/ u/ i& J
for 12-15 mins until tender. Meanwhile, c( B* P) F, V
steam or boil the broccoli for 3 mins,
- a8 m+ {/ i$ |# Z% a/ m- Gthen drain well. When the potatoes have
1 a1 [+ p O. w( |% d" \6 Scooled a little, cut in half lengthways and
" n; F" y' w; ?4 t* f- I5.39.217.76scoop the flesh into a bowl.
. Y7 l! Y6 S* Q3 G$ v6 y6 z2 n2 Put the potato skins on a baking sheet.公仔箱論壇' r* s( L: I; A6 T9 G- }
Mash the flesh with a fork, then stir in" ^; v+ K& |4 b
the mustard, egg, most of the cheese
! Q7 T0 [/ h+ \9 A5.39.217.76and the broccoli. Season, then spoontvb now,tvbnow,bttvb3 w$ p8 {' L. v
back into the skins. Sprinkle with the
4 C& ]! V) k# e0 h3 u9 Trest of the cheese and bake for 15 mins; [. _. P& I G# ~ \
until the tops are crisp and golden. Servetvb now,tvbnow,bttvb4 P" r& B* q' n3 g! ?# s
with salad and tomato relish (see below).tvb now,tvbnow,bttvb2 ^, p2 R* Q& u; r, @' {
PER SERVING 347 kcals, fat 15g, saturates 8g,tvb now,tvbnow,bttvb5 ^6 f3 ?! O) z- n6 D: G
carbs 36g, sugars 3g, fibre 5g, protein 19g, salt 0.9g
& J! Y- l: i0 n* a* gTangy tomato relish
6 B* Z1 [3 _3 P0 o( c) G( J/ ltvb now,tvbnow,bttvbQ? Heat 1 tbsp oil in a pan and frytvb now,tvbnow,bttvb/ X/ o5 K* W7 F% l
1 finely chopped onion, until softened.5.39.217.767 @ M. W; n$ Z* m& @
Stir in 1 crushed garlic clove, 300mltvb now,tvbnow,bttvb3 D' J, `) l5 `" R& j
tomato passata, 1 tbsp red wine
" F& t7 N1 e" G* _tvb now,tvbnow,bttvbvinegar, 1 tbsp muscovado sugar
' @7 W' _, m0 I$ i+ x2 pand 1 tbsp Worcestershire sauce,
( _( b/ c; N- y) P公仔箱論壇then bring to the boil. Simmer for
$ G; {8 u% }& ^! N+ I- J5 mins and season, then serve warm
! G% e( K4 v( T" E( J+ M$ Y公仔箱論壇or cold with the broccoli baked potatoes.2 M) E# B% H$ f: q3 B( |
Serves |
發表於 2022-5-28 09:07 PM
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