Lunch · Beginner · 20 min

Broccoli cottage cheese potato

A microwave potato with a cool topping and steamed greens.

Microwavevegetarian3 ingredients

Recipe draft · Kitchen, scientific and editorial review pending. About review status

Annie Spratt / Unsplash · Illustrative photo

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What you need

Amounts for 1 serving. Weigh the prepared ingredient described below.

250 g Potato, skin onExplore this ingredient →
100 g BroccoliExplore this ingredient →
120 g 2% cottage cheese, vegetarian-labelledExplore this ingredient →

Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.

Diet and ingredient checks

Diet: vegetarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.

Contains: Milk

These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.

About the 14 listed allergens

Let’s make it

Kitchen scales · Microwave · Microwave-safe plate and vented bowl · Fork · Oven gloves

Before you cook

Follow the cooking, storage and use-by instructions on the products you use. Frozen vegetables may require cooking even when they look ready to eat.

When reheating cooked ingredients, heat until steaming hot throughout. Stir microwave food and follow its standing instructions to reduce cold spots. Reheat leftovers only once.

The listed grain and chicken amounts are already cooked where stated. Dry grains and raw chicken require different preparation. Weigh foods in the stated condition; edible portions exclude shells, stones and discarded peel.

Food Standards Agency cooking guidance →

Wash and pierce the potato several times with a fork. Microwave on a suitable plate for 8–12 minutes, turning halfway, until soft all the way through. Larger potatoes need longer.
Wash and cut broccoli into small florets. Microwave in a vented, microwave-safe bowl with 30 ml water until tender and steaming hot, checking after 3 minutes.
Use oven gloves and open covers away from your face. Split the potato and top with cottage cheese and broccoli.

A look at the nutrients

Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.

Energy324 kcal

Protein20.4 g

Dietary fibre7.9 g

Total sugars8.6 g

Total fat3.3 g

Carbohydrate (by difference)56.1 g

Vitamins, minerals and other values

Folic acid0 µg

Food folate110.1 µg

Vitamin A (RAE)112.6 µg

Folate (DFE)110.1 µg DFE

Choline, total68.51 mg

Vitamin D (D2 + D3)0 µg

Retinol81.6 µg

Isoleucine0.91 g

Leucine1.6 g

Lysine1.5 g

Cystine0.16 g

Valine1.2 g

Arginine1 g

Histidine0.51 g

Aspartic acid2.7 g

Serine1 g

Total monounsaturated fatty acids0.66 g

Total polyunsaturated fatty acids0.32 g

Niacin3.41 mg

Pantothenic acid1.94 mg

Vitamin B-60.99 mg

Calcium210.2 mg

Potassium1,528.5 mg

Zinc1.77 mg

Water384.7 g

Iron2.91 mg

Magnesium89.3 mg

Phosphorus388.5 mg

Sodium417.6 mg

Copper0.36 mg

Manganese0.61 mg

Vitamin C138.45 mg

Thiamin0.3 mg

Riboflavin0.5 mg

Folate, total110.1 µg

Vitamin B-120.56 µg

Tryptophan0.25 g

Threonine0.82 g

Methionine0.42 g

Phenylalanine0.97 g

Tyrosine0.85 g

Alanine0.75 g

Glutamic acid4.4 g

Glycine0.48 g

Proline1.7 g

Cholesterol14.4 mg

Total saturated fatty acids1.7 g

Alpha-tocopherol0.9 mg

Vitamin K (phylloquinone)107 µg

Beta-carotene370.7 µg

DHA0 g

EPA<0.01 g

Total trans fatty acids0.08 g

Selenium17.78 µg

Sucrose0.53 g

Glucose1.3 g

Maltose0.21 g

Fructose1.3 g

Lactose4.9 g

ALA<0.01 gKnown subtotal · 2 ingredient values missing

FluorideNot reported

Starch38.3 gKnown subtotal · 1 ingredient value missing

Linoleic acid0.06 gKnown subtotal · 2 ingredient values missing

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Food records, image rights & review status

Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.

USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.

Potato, skin on — FDC 170026Potatoes, flesh and skin, raw
Broccoli — FDC 170379Broccoli, raw
2% cottage cheese, vegetarian-labelled — FDC 172182Cheese, cottage, lowfat, 2% milkfat

USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA

From your plate to the atlas

Learn from this meal

Follow a nutrient from an ingredient into the story of what it does in the body.

Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.