Potato is a low-calorie, healthy vegetable – especially when eaten with the skin on. It is a very good source of vitamin B6 and a good source of vitamins C, B3 (niacin) and B5 (pantothenic acid). Potato is also a good source of potassium, copper, manganese, phosphorus and dietary fibre.
It is the chosen cooking method (think about deep-frying) and added ingredients that can make it unhealthy. But it is not the case for this potato, prawn and garlic sauce!
The quantities in the recipe here are for two people. It is ready in 45 minutes or so.
- 2 large potatoes (not peeled)
- 1 tablespoon of olive oil
- ½ small onion, peeled and chopped
- 1 small head of broccoli, cut into florets
- 2 large fresh mushrooms, sliced
- ¼ cup of half and half
- 1 teaspoon of Dijon mustard
- 2 garlic cloves, peeled, germ removed and crushed
- ½ cup of precooked, defrosted and shelled prawns (about 20)
In a large saucepan over high heat, boil the potatoes in salted water covered for 30 minutes or so, until the potatoes are cooked through and tender. Drain the water, and set aside covered.
In a skillet over high heat, add the olive oil and onion, and cook the onion until soft and translucent. Add the broccoli and mushroom, season with salt and pepper, and sauté stirring often for about 5 minutes.
While the broccoli and mushroom are cooking, prepare the sauce: in a small saucepan over medium heat, mix the half and half, mustard and garlic, and season with salt and pepper. Stirring constantly, cook for 2 minutes. Remove from the heat and set aside covered to keep the heat.
Add the prawns to the broccoli/mushroom mixture, and sauté 2-3 minutes more.
Place the potatoes cut into halves in two plates. Dress with the broccoli and mushroom mixture, and drizzle with the sauce. Serve at once!