EatSmarter exclusive recipe

Braised Potatoes

with Smoked Salmon and Beans
5
Average: 5 (2 votes)
(2 votes)
Braised Potatoes

Braised Potatoes - Conjured up without much effort—delicious for any day of the week

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
322
calories
Calories

Healthy, because

Even smarter

Nutritional values

Everything is just right here: smoked salmon and rapeseed oil provide important omega-3 fatty acids, the beans provide plenty of fibre, and the daily requirement of vitamin D is also covered. Omega-3 fatty acids are indispensable building blocks of every cell membrane and protect our blood vessels. Fibre ensures a healthy intestinal flora and saturates in a pleasant way. And with vitamin D our bones stay healthy for a long time.

Take organic potatoes: they contain a third less nitrate and have lower amounts of pesticides. Store the tuber in a cool, dry and dark place - and never in the foil package.

1 serving contains
(Percentage of daily recommendation)
Calorie322 kcal(15 %)
Protein22 g(22 %)
Fat10 g(9 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage12 g(40 %)
Vitamin A0.2 mg(25 %)
Vitamin D9 μg(45 %)
Vitamin E2.7 mg(23 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.4 mg(78 %)
Vitamin B₆0.9 mg(64 %)
Folate84 μg(28 %)
Pantothenic acid1.5 mg(25 %)
Biotin8.8 μg(20 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C34 mg(36 %)
Potassium1,118 mg(28 %)
Calcium119 mg(12 %)
Magnesium101 mg(34 %)
Iron3 mg(20 %)
Iodine32 μg(16 %)
Zinc2.1 mg(26 %)
Saturated fatty acids2.4 g
Uric acid175 mg
Cholesterol25 mg
Development of this recipe:

Ingredients

for
2
Ingredients
125 grams
green Beans
100 grams
Broad bean (frozen)
1
small Onion
1
4
waxy Potatoes (400 grams)
400 milliliters
1 tablespoon
½ bunch
100 grams
mild Smoked salmon (in pieces)
3 teaspoons
1
Pinch Nutmeg
Preparation

Kitchen utensils

2 Pots, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Sieve, 1 Ladle

Preparation steps

1.
Braised Potatoes preparation step 1

Rinse green beans and cut into 3 cm (approximately 1 1/4-inch) pieces. Submerge broad beans in boiling water to help loosen the skins.

2.
Braised Potatoes preparation step 2

Remove broad beans from water. Use a butter knife to open and remove loosened bean skins.

3.
Braised Potatoes preparation step 3

Peel onion and garlic and chop finely.

4.
Braised Potatoes preparation step 4

Rinse potatoes, peel and cut into 1 cm (approximately 1/2-inch) cubes. Bring broth to a boil in a pot and keep warm.

5.
Braised Potatoes preparation step 5

Heat oil in another pot, add onion and garlic and sauté until translucent. Add potatoes, cook briefly and season with salt and pepper.

6.
Braised Potatoes preparation step 6

Pour in enough broth to cover potatoes and cook for about 15-20 minutes over medium heat. Gradually pour in more broth to keep potatoes covered, if needed.

7.
Braised Potatoes preparation step 7

After 5 minutes of cooking time, add green beans to potatoes. 5 minutes before the end of cooking time, add the broad beans.

8.
Braised Potatoes preparation step 8

Meanwhile, rinse dill, shake dry and pluck leaves. Cut smoked salmon into 1 cm (approximately 1/2-inch) cubes.

9.
Braised Potatoes preparation step 9

Combine smoked salmon, dill and cream cheese with the potatoes. Season with salt, pepper and freshly grated nutmeg and serve immediately.