• med fat 4.32g 4.32%
  • med sat fat 2.15g 2.15%
  • med salt 133.66mg 0.13%
  • low sugar 0.97g 0.97%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Steam broccoli until tender. Chop finely.
  2. Steam potato until soft. Mash well.
  3. Heat oven to 160°C.
  4. Spray a baking tray with vegetable oil and set aside.
  5. In a large bowl, combine all ingredients and mix well.
  6. Shape mixture into 4cm logs and place on baking tray.
  7. Bake for 20-25 minutes. Turn logs over after 15 minutes.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
79.18g
100.00g
Energy (kJ)
361.80kJ
456.95kJ
Protein (g)
5.87g
7.41g
Total fat (g)
3.42g
4.32g
- Saturated fat (g)
1.70g
2.15g
- Polyunsaturated fat (g)
0.25g
0.31g
- Monounsaturated fat (g)
1.04g
1.32g
Cholesterol (mg)
42.26mg
53.38mg
Carbohydrate-available (g)
7.17g
9.06g
CarbohydrateSE (g)
7.16g
9.04g
- Sugars (g)
0.77g
0.97g
Water (g)
59.16g
74.72g
Dietary fibre (g)
1.74g
2.20g
Thiamin (mg)
0.08mg
0.10mg
Riboflavin (mg)
0.15mg
0.19mg
Niacin (mg)
0.57mg
0.72mg
Niacin equivalents (mg)
1.80mg
2.28mg
Vitamin C (mg)
35.68mg
45.07mg
Total folate (ug)
37.51ug
47.37ug
Total vitamin A equivalents (ug)
54.26ug
68.54ug
Retinol (ug)
33.24ug
41.98ug
Beta carotene equivalents (ug)
127.51ug
161.05ug
Sodium (mg)
105.83mg
133.66mg
Potassium (mg)
224.88mg
284.03mg
Magnesium (mg)
17.73mg
22.40mg
Calcium (mg)
60.86mg
76.86mg
Phosphorus (mg)
88.89mg
112.27mg
Iron (mg)
0.70mg
0.88mg
Zinc (mg)
0.58mg
0.73mg

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This page has been produced in consultation with and approved by: RMIT - Department of Food Science

Last updated:

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