Indian Baked Potatoes with Apple and Tomato Chutney

0
Average: 0 (0 votes)
(0 votes)
Indian Baked Potatoes with Apple and Tomato Chutney
share Share
print
bookmark_border Copy URL
Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
523
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie523 kcal(25 %)
Protein9 g(9 %)
Fat20 g(17 %)
Carbohydrates75 g(50 %)
Sugar added2 g(8 %)
Roughage11.4 g(38 %)
Vitamin A2.9 mg(363 %)
Vitamin D0.3 μg(2 %)
Vitamin E11.2 mg(93 %)
Vitamin K30.6 μg(51 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin5 mg(42 %)
Vitamin B₆0.8 mg(57 %)
Folate105 μg(35 %)
Pantothenic acid2.5 mg(42 %)
Biotin21.5 μg(48 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C103 mg(108 %)
Potassium1,314 mg(33 %)
Calcium157 mg(16 %)
Magnesium75 mg(25 %)
Iron2.7 mg(18 %)
Iodine11 μg(6 %)
Zinc1.3 mg(16 %)
Saturated fatty acids11.8 g
Uric acid85 mg
Cholesterol48 mg
Complete sugar31 g

Ingredients

for
4
Ingredients
400 grams tomatoes
1 Red onion
2 garlic cloves
2 tart Apple
1 ½ Tbsps clarified butter
Sea salt
peppers (freshly ground)
2 tsps freshly grated ginger
2 tsps honey
4 Tbsps Rice vinegar
1 pinch ground Nutmeg
1 pinch ground cloves
1 tsp chopped mint
800 grams small waxy Sweet potato
100 grams shelled green Peas
½ pickled chili pepper
1 scallion
250 grams thick Yogurt (0.1% fat)
1 tsp Tandoori spice mix
1 Tbsp flat-leaf parsley (or cilantro)
clarified butter (for the baking dish)
How healthy are the main ingredients?
Sweet potatotomatogingerhoneyparsleymint

Preparation steps

1.

To make chutney: Rinse, halve and cut tomatoes into cubes. Peel and finely chop onion and garlic. Rinse, peel and remove seeds from apples. Cut apples into small pieces.

2.

In a pot, heat 1 tablespoon clarified butter. Add onion and garlic and cook over medium heat about 2 minutes. Remove half of mixture and set aside. Add apples and tomatoes to the pot. Cover and cook over low heat, about 4 minutes. Season with pepper, salt, honey, ginger, vinegar, nutmeg, clove and mint. Let cool. Rinse, peel and cut sweet potatoes into quarters. Prick on all sides with a fork. Cook potatoes in salted boiling water, 12-15 minutes. Rinse peas and boil in a saucepan with 1/8 liter (approximately 1/2 cup) water, about 2 minutes. Cover and remove from heat. Preheat oven to 200°C (fan oven 180 °) (approximately 400°F). Finely dice chile, season with salt and mix with 2 tablespoons water. peel, Press remaining garlic through a garlic press and mix with chile. Rinse, trim and chop scallion. In a small saucepan, heat remaining clarified butter and sauté scallion about 2 minutes. Stir in chile mixture and yogurt until creamy. Grease baking dish. Drain potatoes and peas and transfer to dish along with some of the reserved onion-garlic mixture. Season with Tandoori spice, salt and pepper. Pour yogurt sauce over contents and bake 20 minutes. To serve, sprinkle with parsley and serve with apple-tomato chutney.