Braised Carrots
Braised carrots - Colorful and Flavorful!
Healthy, because
Even smarter
Nutritional values
For healthy digestion, fennel can contribute. Its essential oils strengthen the intestines and counteract stomach problems. Carrots owe their bright orange color to the plant pigment beta-carotene. On the one hand, as an antioxidant, this protects the body's cells from damage by free radicals and also serves as a vitamin A precursor. The fat-soluble vitamin is important for healthy eyes. The leafy vegetable Swiss chard comes up trumps with plenty of copper. The essential trace element activates the immune system and fulfills important functions in the metabolism.
Braised carrots with chard and fennel are a great Meal Prep recipe. Other vegetables can also be used for the recipe as desired.
(Percentage of daily recommendation)
| Calorie | 211 cal. | (10 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 3.8 mg | (475 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 34.1 μg | (57 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 1,381 mg | (35 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 85 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 26 g |
Ingredients
- Ingredients
- 14 ozs Baby carrot
- 1 root Fennel (with green)
- 2 ozs red- and yellow-stalked Swiss chard
- 1 garlic clove
- 3 Tbsps olive oil
- 4 Tbsps dried Cranberry (sweetened with fruit juice)
- 4 ½ ozs Vegetable broth
- salt
- peppers
- 1 Tbsp balsamic vinegar
Preparation steps
Clean carrots, wash, leaving some green. Clean the fennel, remove the stalk, wash the fennel; shake the green dry and set aside, cut the bulb into slices. Clean chard, wash, separate leaves, cut smaller if needed. Cut stems into 3-inch long pieces and cut in half lengthwise. Peel garlic and cut into slices.
Heat oil in a large frying pan (with lid). Cook carrots in it over medium heat for approx. 5 minutes. Add garlic and sauté for 1-2 minutes. Add fennel, cranberries and broth and season with salt and pepper. Cover and bring to a boil and simmer for 3 minutes. Mix in chard stems and cook for about 2 minutes, then add leaves on top and steam for 2-3 minutes.
Season the braised vegetables and arrange on a platter. Coarsely chop the fennel greens, scatter over the top, drizzle the braised carrots with balsamic vinegar and serve.
