Baked Potatoes with Rosemary
With one serving of the vegetarian food you take in 75 percent of the recommended daily amount of vitamin D. A deficiency can lead to bone decalcification. Vegetable foods do not actually contain vitamin D - except for mushrooms!
Would you like a completely vegan preparation? Then season the mushrooms with a few dashes of lemon juice (favours the absorption of iron from vegetable food) and replace the sour cream with soy cream for cooking and refining (does not contain cholesterol, provides valuable protein).
(Percentage of daily recommendation)
|Calorie||295 kcal||(14 %)|
|Protein||12 g||(12 %)|
|Fat||9 g||(8 %)|
|Carbohydrates||39 g||(26 %)|
|Sugar added||0 g||(0 %)|
|Roughage||10 g||(33 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||3.8 μg||(19 %)|
|Vitamin E||1.1 mg||(9 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.9 mg||(82 %)|
|Niacin||13.7 mg||(114 %)|
|Vitamin B₆||0.7 mg||(50 %)|
|Folate||101 μg||(34 %)|
|Pantothenic acid||4.5 mg||(75 %)|
|Biotin||24.7 μg||(55 %)|
|Vitamin B₁₂||0.2 μg||(7 %)|
|Vitamin C||42 mg||(44 %)|
|Potassium||1,545 mg||(39 %)|
|Calcium||88 mg||(9 %)|
|Magnesium||73 mg||(24 %)|
|Iron||3.1 mg||(21 %)|
|Iodine||50 μg||(25 %)|
|Zinc||2 mg||(25 %)|
|Saturated fatty acids||3.2 g|
|Uric acid||169 mg|
Rinse and shake rosemary dry. Remove needles from stems.
Rinse potatoes, pat dry and halve lengthwise. With a knife, score cut surfaces 1 cm (approximately 1/2 inch) deep in a crosshatch pattern.
Line a baking sheet with parchment paper and arrange potatoes on the sheet, cut-sides up. Drizzle with 1 tablespoon olive oil, sprinkle with rosemary and season to taste with sea salt. Bake in preheated oven at 180°C (fan 160°C, gas mark 2-3) (approximately 350°F/convection 325°F) until tender, about 45 minutes.
Meanwhile, peel and dice onions. Peel and finely chop garlic.
With a brush or paper towel, remove any dirt from mushrooms. Depending on size, halve or quarter them.
Heat the remaining olive oil in a non-stick pan over low heat. Add onions and garlic. Cover and cook until slightly softened, 4-5 minutes.
Add mushrooms and season with salt. Cover and cook over low heat until mushrooms release their liquid, 8-10 minutes. Remove lid and cook until the liquid has evaporated, about 5 minutes.
Rinse chives, shake dry and roughly chop.
Stir sour cream and 2/3 of the chives into mushrooms. Season with pepper. Sprinkle potatoes with remaining chives and serve with mushroom topping.