Indian Baked Potatoes with Apple and Tomato Chutney
Nutritional values
(Percentage of daily recommendation)
| Calorie | 523 cal. | (25 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 75 g | (50 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 11.4 g | (38 %) |
| Vitamin A | 2.9 mg | (363 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 11.2 mg | (93 %) | ||
| Vitamin K | 30.6 μg | (51 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 105 μg | (35 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 21.5 μg | (48 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 103 mg | (108 %) | ||
| Potassium | 1,314 mg | (33 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 11.8 g | |||
| Uric acid | 85 mg | |||
| Cholesterol | 48 mg | |||
| Complete sugar | 31 g |
Ingredients
- 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)
Preparation steps
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.
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.
