Green Bean Parcels with Roast Potatoes
Green Bean Parcels with Roast Potatoes - Melted cheese makes green beans a surefire hit
Healthy, because
Even smarter
Nutritional values
In vegetarian cuisine, a good combination of protein is important - here perfect in the form of beans, potatoes and cheese. The dish covers the whole family's daily requirement of vitamin K, which has an important function for blood clotting and bone formation.
If you want to save fat, you can simply add jacket potatoes to the bean packets instead of the fried potatoes.
(Percentage of daily recommendation)
| Calorie | 500 cal. | (24 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 11 mg | (92 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 140 μg | (47 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 12.7 μg | (28 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 1,288 mg | (32 %) | ||
| Calcium | 947 mg | (95 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 5.4 mg | (68 %) | ||
| Saturated fatty acids | 9.9 g | |||
| Uric acid | 150 mg | |||
| Cholesterol | 33 mg |
Ingredients
- Ingredients
- 8 waxy potatoes (each about 100 grams)
- salt
- 1 ½ lbs Green beans
- 1 bunch Savory
- 2 onions
- 10 slices young Gouda (each about 30 grams)
- 2 Tbsps Canola oil
Kitchen utensils
Preparation steps
Scrub the potatoes and cook in a pot of boiling salted water, covered, until knife-tender, about 15 minutes. Meanwhile, rinse and trim the beans.
Rinse savory and shake dry. Cook green beans and savory in 200 ml (approximately 3/4 cup) of boiling salted water for about 10 minutes.
Drain the potatoes, rinse under cold water, peel and place in a bowl. Let cool.
Drain beans and remove the savory. Peel the onions and chop finely.
Cut cheese diagonally in half and then cut into 20 triangles.
Divide the beans into 20 portions and wrap each bundle with a cheese triangle. Place in a large, shallow baking dish (about 35 x 22 cm) (approximately 13 x 9 inches) and bake on middle rack of preheated oven at 200°C (fan 180°C, gas: mark 3)(approximately 400°F) until cheese is melted, about 10 minutes.
Meanwhile, cut the potatoes into slices. Heat the oil in a large non-stick pan. Add potatoes and onions and fry until golden brown on medium heat, 7-8 minutes. Season with salt and pepper and serve with the green bean parcels.
