Low-Carb Dinner

Baked Carrots with Sesame Sauce and Spinach

5
Average: 5 (18 votes)
(18 votes)
Baked Carrots with Sesame Sauce and Spinach

Baked carrots with sesame Sauce and spinach - Colorful vegetable creation. | Photo: Iris Lange-Fricke

share Share
print
bookmark_border Copy URL
Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
278
calories
Calories

Healthy, because

Even smarter

Nutritional values

Carrots score with their high beta-carotene content and ensure beautiful skin and good eyes. Especially when cooked and combined with a source of fat, the healthy ingredients can be optimally absorbed and utilized by the body. The green spinach leaves are an excellent source of the trace element iron and therefore help with the oxygen supply in the body.

As a filling carbohydrate side dish, rice goes very well with the baked carrots with sesame spinach. It is best to use brown rice or parboiled rice, as these varieties are less processed and therefore contain a higher proportion of vitamins and minerals. To better absorb the vegetable iron, you should also eat foods rich in vitamin C, such as broccoli or bell peppers.

1 serving contains
(Percentage of daily recommendation)
Calorie278 kcal(13 %)
Protein9 g(9 %)
Fat21 g(18 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A3.1 mg(388 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.3 mg(28 %)
Vitamin K499.4 μg(832 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin4 mg(33 %)
Vitamin B₆0.6 mg(43 %)
Folate208 μg(69 %)
Pantothenic acid0.9 mg(15 %)
Biotin17.1 μg(38 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C68 mg(72 %)
Potassium1,251 mg(31 %)
Calcium335 mg(34 %)
Magnesium128 mg(43 %)
Iron5.7 mg(38 %)
Iodine24 μg(12 %)
Zinc2.3 mg(29 %)
Saturated fatty acids7.7 g
Uric acid99 mg
Cholesterol25 mg
Complete sugar10 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
5 large carrots
salt
½ bunch Sage
¾ oz Parmesan
3 Tbsps olive oil
3 Tbsps white Sesame seeds
5 ozs Sour cream
peppers (From the mill)
2 garlic cloves
9 ozs fresh Spinach
freshly grated Nutmeg
How healthy are the main ingredients?
Sour creamSesame seedsolive oilParmesanSpinachSage
Preparation

Kitchen utensils

1 Peeler, 1 Grater

Preparation steps

1.

Peel 4 carrots, cut in half lengthwise and blanch in boiling salted water for about 5 minutes. Remove, rinse with cold water, drain well and place cut side up on a baking tray.

2.

Wash sage, shake dry, pluck off leaves, and chop. Grate cheese and mix together with 2 tablespoons each of olive oil and 2 tablespoons sesame seeds. Season 3.5 ounces of sour cream with salt and pepper, spread on the carrots, and pour the sage-sesame mixture on top. Bake in a preheated oven at 200 °C / 400 ˚F for approx. 20 minutes.

3.

In the meantime, wash spinach, sort and spin dry. Peel garlic and cut into thin slices. Heat 1 tablespoon oil in a saucepan and sweat garlic until translucent. Add spinach, let it collapse and season with salt, pepper and nutmeg.

4.

Add remaining sour cream and sesame seeds to spinach and serve baked carrots with sesame spinach.