Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Breaded Kohlrabi with Walnut Dip and Mashed Potatoes
- 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
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).
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.
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.
Season the egg with a little salt and pepper in a deep plate and whisk with a fork.
Dredge the steamed kohlrabi slices in flour, then dip in beaten egg and coat with the oats, pressing firmly to adhere on both sides.
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.
Peel the potatoes, place in a bowl and mash coarsely with a potato masher.
Stir in the milk and remaining oil with a wooden spoon. Season with salt, pepper and freshly grated nutmeg.
Briefly drain the kohlrabi slices on paper towels and serve with walnut dip and mashed potatoes.
(Percentage of daily recommendation)
Calorie | 516 cal. | (25 %) | ||
Protein | 19 g | (19 %) | ||
Fat | 26 g | (22 %) | ||
Carbohydrates | 48 g | (32 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 8 g | (27 %) |
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
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