Fried Potatoes with Curry and Panch Phoron
Fried potatoes with curry and panch phoron - Potatoes in fiery garb
Healthy, because
Even smarter
Nutritional values
Fermented products like yogurt are real tummy-flatterers: the lactic acid bacteria in them break down lactose to a large extent. At the same time, the microbes can keep pathogens in check. Thanks to the long-chain carbohydrates in potatoes, they keep you full for a long time, because the body can only digest them slowly.
Panch Phoron is an Asian spice mix that you can get in well-stocked supermarkets, organic markets and Asian markets. Alternatively, you can also make it yourself.
(Percentage of daily recommendation)
| Calorie | 311 cal. | (15 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 0.5 mg | (4 %) | ||
| Vitamin K | 5.7 μg | (10 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 2.9 μg | (6 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 960 mg | (24 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 8.4 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 39 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 36 ozs small potatoes
- salt
- 1 organic lime
- 5 ozs Greek yogurt
- 1 Figs
- ¾ oz Chili sauce (2 TBSP.)
- 1 ½ ozs butter (3 TBSP.)
- 2 tsps Panch Phoron (Asian spice blend)
- 1 handful Curry leaves
Kitchen utensils
Preparation steps
Wash potatoes thoroughly, brush if necessary and pre-cook in boiling salted water for about 15 minutes. Then drain, drain and leave to steam for 5 minutes.
Meanwhile, wash lime in hot water, pat dry and finely grate peel (use rest elsewhere). Stir yogurt in a small bowl until smooth. Cut fig in half, scoop flesh out of shell with a spoon, mash with a fork and mix with chili sauce. Pour chili fig sauce over yogurt and fold in just lightly.
Place butter in a large skillet and melt over low heat for 5 minutes. Lightly mash potatoes with palm of hand, add to pan and fry over medium heat for 5-10 minutes until golden brown and crispy.
Sprinkle fried potatoes with panch phoron, salt and curry leaves and fry for 1 minute more. Remove fried potatoes from heat, arrange in a bowl and sprinkle with a little lime zest; serve with the yogurt.
