Broccoli &Amp; Cauliflower Baked Potatoes, 576Cals Per Serve.

1. Place broccoli & cauliflower in a microwaveable container with 3 tbsp of water. Cover and vent. Cook on full power for 7-8 minutes. Leave to stand for 1 minutes.

2. Place baking potato on a plate and prick all over with a fork. Put in microwave and cook for 10 minutes on full power.

3. Make sauce as per recipe, Recipe #161288.

4. If you like to oven cook your baking potato (like me) 2 hours at 170c.

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Nutrient	Quantity
Total fats	129.7774 g
Protein	927.9217 g
Carbohydrates	2275.0962 g
Energy	11587.8951 kCal
Fatty acids, total saturated 18:3 undifferentiated	7.0431 g
Water	35973.1057 g
Aspartic acid	97.028 g
Calcium, Ca	13419.9067 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0006 g
Lutein + zeaxanthin	255563.1184 g
Fiber, total dietary	901.2 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0031 g
Fatty acids, total saturated 22:0	0.7931 g
Carotene, beta	65709.6544 g
Niacin	224.8394 mg
Vitamin A, RAE	5694.4466 g
Fatty acids, total trans-polyenoic	0.0173 g
Arginine	53.166 g
Riboflavin	34.2593 mg
Fatty acids, total trans-polyenoic 22:4	0.0009 g
Tocopherol, beta	1.82 mg
Fatty acids, total polyunsaturated 15:0	0.4558 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	3.2211 g
Fatty acids, total saturated 20:1	0.0054 g
Glutamic acid	153.642 g
Sodium, Na	12738.4114 mg
Fatty acids, total saturated 16:1 undifferentiated	0.6851 g
Total lipid (fat)	129.7774 g
Manganese, Mn	71.3974 mg
Fructose	331.34 g
Proline	35.214 g
Fatty acids, total saturated 16:0	25.9199 g
Fatty acids, total polyunsaturated 16:1 t	0.0088 g
Fatty acids, total saturated 8:0	0.0295 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	2.8461 g
Sucrose	18.2 g
Choline, total	12895.6769 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.6548 g
Fatty acids, total polyunsaturated 18:1 t	0.0666 g
Sugars, total	720.1415 g
Serine	40.426 g
Fatty acids, total saturated 10:0	3.922 g
Fatty acids, total saturated 18:0	3.2907 g
Fatty acids, total saturated 20:4 undifferentiated	0.0048 g
Vitamin B-6	71.2541 mg
Selenium, Se	587.7942 g
Ash	322.4485 g
Fatty acids, total saturated 18:1 undifferentiated	8.214 g
Pantothenic acid	247.2499 mg
Phenylalanine	35.204 g
Copper, Cu	17.2731 mg
Betaine	18.2 mg
Thiamin	23.6328 mg
Retinol	51.8796 g
Methionine	11.196 g
Iron, Fe	222.8421 mg
Carbohydrate, by difference	2275.0962 g
Phosphorus, P	21691.9338 mg
Folate, total	23664 g
Tocopherol, gamma	73.74 mg
Fatty acids, total saturated 4:0	0.0581 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0011 g
Alanine	43.752 g
Cholesterol	10.7728 mg
Valine	49.5 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0031 g
Fatty acids, total saturated 18:2 undifferentiated	6.6118 g
Glycine	31.392 g
Carotene, alpha	4550 g
Glucose (dextrose)	290.34 g
Fatty acids, total saturated 14:0	0.4388 g
Zinc, Zn	132.9131 mg
Isoleucine	29.572 g
Maltose	38.22 g
Fatty acids, total saturated 12:0	0.0794 g
Fatty acids, total polyunsaturated	13.6677 g
Fatty acids, total saturated 14:1	0.4541 g
Fatty acids, total polyunsaturated 17:1	0.1871 g
Leucine	46.162 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.017 g
Tocotrienol, alpha	7.28 mg
Fatty acids, total trans-polyenoic 18:3i	0.0003 g
Vitamin A, IU	113571.9727 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0017 g
Folate, DFE	23664 g
Tryptophan	10.286 g
Vitamin C, total ascorbic acid	26549.2 mg
Phytosterols	3852 mg
Fatty acids, total polyunsaturated 16:1 c	0.6763 g
Fatty acids, total polyunsaturated 18:1 c	6.3274 g
Fatty acids, total saturated 20:0	1.01 g
Fatty acids, total saturated 6:0	0.0442 g
Lactose	38.22 g
Tyrosine	20.014 g
Vitamin B-12	0.3317 g
Vitamin K (phylloquinone)	21808.2 g
Fatty acids, total saturated	36.5189 g
Histidine	22.722 g
Fatty acids, total monounsaturated	9.9748 g
Threonine	32.28 g
Folate, food	23664 g
Fatty acids, total polyunsaturated 17:0	0.2302 g
Fatty acids, total polyunsaturated 24:0	0.4289 g
Cryptoxanthin, beta	182.2835 g
Vitamin E (alpha-tocopherol)	159.2104 mg
Fatty acids, total trans	0.0927 g
Fatty acids, total trans-monoenoic	0.0754 g
Magnesium, Mg	7039.6544 mg
Lysine	71.008 g
Potassium, K	121568.8737 mg
Fatty acids, total polyunsaturated 24:1 c	0.4294 g
Cystine	9.376 g
Fluoride, F	214 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Cauliflower	200	5350	1063.58	59.92
Broccoli	200	6188	1208.48	67.34
Cheddar cheese	1 ounce	49.8951	3.0362	2.5174
White sauce	5 fluid	0	0	0
baking potato	1	0	0	0