Healthy Big Bowl

Healthy Big Bowl

Comfort food with vegetables. I made up this recipe. Both my 18-year-old son and 14-year-old daughter loved it – it’s not always easy to satisfy them both!

Prep Time:
30 mins
Cook Time:
37 mins
Total Time:
1 hr 7 mins
Yield:
4 bowls
Servings:
4

Ingredients

  • 7 red potatoes, scrubbed and quartered
  • salt
  • ½ cup milk
  • 2 tablespoons butter
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • 2 links smoked beef sausage (such as Eckrich®), sliced into 1-inch pieces
  • 1 bunch asparagus, stemmed and chopped
  • 2 cups frozen sweet white corn
  • 2 cups chopped broccoli florets
  • 3 cups beef broth
  • 3 tablespoons all-purpose flour, or more as needed
  • ground black pepper

Directions

Step 1
Place potatoes into a large pot and cover with salted water; bring to a boil. Reduce heat to medium and simmer until potatoes are very soft, about 20 minutes. Drain.

Step 2
Place potatoes in a large bowl. Add milk, butter, and garlic. Blend potatoes until creamy with an electric mixer. Divide mashed potatoes among bowls.

Step 3
Heat olive oil in a large skillet over medium heat. Add sausage; cook until warmed through, 2 to 3 minutes. Add chopped asparagus, corn, and broccoli florets. Pour in broth; cover, and simmer, stirring occasionally, until vegetables are almost cooked through, about 5 minutes.

Step 4
Scoop 1 cup of broth out of the skillet into a small bowl. Whisk in flour until smooth. Pour broth mixture back into skillet. Stir until a thickened gravy forms, about 5 minutes.

Step 5
Serve sausage mixture and gravy over mashed potatoes. Season with black pepper.

Cook’s Note:

Repeat step 4 until gravy is desired thickness.

Nutrition Facts (per serving)

387
Calories
20g
Fat
42g
Carbs
14g
Protein
Nutrition Facts
Servings Per Recipe 4
Calories 387
% Daily Value *
Total Fat20g 26%
Saturated Fat8g 39%
Cholesterol32mg 11%
Sodium952mg 41%
Total Carbohydrate42g 15%
Dietary Fiber7g 25%
Total Sugars8g
Protein14g
Vitamin C59mg 295%
Calcium113mg 9%
Iron5mg 26%
Potassium1047mg 22%

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

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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source by allrecipe

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