Baked Potatoes with Garlic Sauce
Healthy, because
Even smarter
Nutritional values
Potatoes not only keep you full for a long time, but also provide high-quality protein. But unfortunately not very much of it. But the garlic dip can be remedied by curd cheese and yoghurt, because these foods contain a lot of the body building material which, in combination with the potato, acquires a higher value. Meanwhile, garlic keeps bacteria and viruses away with the essential oil allicin.
The baked potatoes and the spicy garlic sauce go well with crispy steamed seasonal vegetables such as broccoli and carrots. A quick vegetable pan mix also goes well with the yellow tuber.
(Percentage of daily recommendation)
| Calorie | 178 cal. | (8 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.2 mg | (2 %) | ||
| Vitamin K | 11.5 μg | (19 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 560 mg | (14 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 38 mg | (13 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 23 mg | |||
| Cholesterol | 13 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 4 large potatoes (each about 150 grams)
- 4 garlic cloves
- ½ bunch Chives
- 200 grams Quark
- 250 grams Yogurt (0.1% fat)
- salt
- freshly ground peppers
Preparation steps
Rinse potatoes, wrap in aluminum foil and bake in preheated oven at 250°C (approximately 475°F) for 25-30 minutes.
Peel garlic and chop finely. Rinse and shake dry chives,cut into small rings. Combine quark with yogurt, garlic and 2/3 of chives, season with salt and pepper.
Remove baked potatoes from the oven, open aluminum foil and cut potatoes open (careful, steam might be hot). Stuff potatoes with some of garlic sauce, sprinkle with remaining chives and serve accompanied by remaining garlic sauce.
