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Breaded Kohlrabi with Walnut Dip and Mashed Potatoes

Breaded Kohlrabi with Walnut Dip and Mashed Potatoes

For 1 Adult and 1 Child (7-14 Years)
40 min.
Time:
516
calories
Calories:
Health Score:
82 / 100
Ingredientsfor  
Ingredients
1 large Kohlrabi (with greens; about 350 grams)
5 floury potatoes (about 350 grams)
1 oz Walnut
5 ozs Yogurt (low-fat)
salt
peppers
1 egg
2 Tbsps Pastry flour
4 Tbsps fine Oats (about 30 grams)
5 tsps Canola oil
½ cup
Nutmeg
How healthy are the main ingredients?
OatsWalnutKohlrabipotatosaltegg
Preparation
1.
Breaded Kohlrabi with Walnut Dip and Mashed Potatoes preparation step 1

Rinse and peel kohlrabi. Remove the delicate green leaves, rinse and set aside. Cut kohlrabi flesh into thick slices (about 5 mm) (approximately 1/4 inch).

2.
Breaded Kohlrabi with Walnut Dip and Mashed Potatoes preparation step 2

Scrub the potatoes thoroughly. Place whole potatoes and the kohlrabi slices in a steamer basket (or colander). Cover and cook over a pot of boiling water until kohlrabi is tender, 8-10 minutes. Remove the kohlrabi slices and continue cooking until potatoes are knife-tender, about 20 minutes more.

3.
Breaded Kohlrabi with Walnut Dip and Mashed Potatoes preparation step 3

Meanwhile, shake dry the kohlrabi greens and chop finely with the walnuts in a mini food processor. Transfer to a small bowl, stir in yogurt and season the dip with salt and pepper.

4.
Breaded Kohlrabi with Walnut Dip and Mashed Potatoes preparation step 4

Season the egg with a little salt and pepper in a deep plate and whisk with a fork.

5.
Breaded Kohlrabi with Walnut Dip and Mashed Potatoes preparation step 5

Dredge the steamed kohlrabi slices in flour, then dip in beaten egg and coat with the oats, pressing firmly to adhere on both sides. 

6.
Breaded Kohlrabi with Walnut Dip and Mashed Potatoes preparation step 6

Heat 4 teaspoons canola oil over medium heat in a large non-stick pan. Fry the kohlrabi slices until crispy and brown on both sides.

7.
Breaded Kohlrabi with Walnut Dip and Mashed Potatoes preparation step 7

Peel the potatoes, place in a bowl and mash coarsely with a potato masher.

8.
Breaded Kohlrabi with Walnut Dip and Mashed Potatoes preparation step 8

Stir in the milk and remaining oil with a wooden spoon. Season with salt, pepper and freshly grated nutmeg.

9.
Breaded Kohlrabi with Walnut Dip and Mashed Potatoes preparation step 9

Briefly drain the kohlrabi slices on paper towels and serve with walnut dip and mashed potatoes. 

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie516 cal.(25 %)
Protein19 g(19 %)
Fat26 g(22 %)
Carbohydrates48 g(32 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Healthy, because

Healthy, because

Under the crunchy coating there are vegetables rich in vitamin C; however, most of the vitamins and minerals are contained in the kohlrabi leaves, which is why they go into the dip!

Even smarter

Even smarter

If you use zucchini or pumpkin slices, no pre-cooking is necessary. Instead of oat flakes, breadcrumbs are also suitable, which is a good use for stale bread. Raw spinach leaves or rocket salad are suitable instead of kohlrabi

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