Jerusalem Artichoke Rosti
Healthy, because
Even smarter
Nutritional values
Jerusalem artichoke contains about 16% inulin, a dietary fibre which has little effect on the blood sugar level. Therefore the vegetable is ideal for diabetics. The tuber also scores points with potassium, calcium, iron, vitamin D and C.
A fresh herb quark goes well with the Jerusalem Artichoke Buffers. For this, mix about 250 g of low-fat curd with a little milk, salt and pepper. Wash 1-2 stems of parsley or other herbs of your choice, shake dry, chop and mix into the quark.
(Percentage of daily recommendation)
| Calorie | 146 cal. | (7 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.3 g | (51 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 0.6 μg | (1 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 2.8 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 627 mg | (16 %) | ||
| Calcium | 21 mg | (2 %) | ||
| Magnesium | 27 mg | (9 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 0.2 mg | (3 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 20 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 scallion
- 500 grams Jerusalem artichoke
- 1 egg white
- 1 Tbsp Pastry flour
- salt
- freshly grated Nutmeg
- 4 Tbsps vegetable oil
Preparation steps
Rinse the scallion and cut into diagonal slices. Peel and coarsely grate the Jerusalem artichokes. In a bowl, toss the artichokes, egg white and flour together, and season with salt and nutmeg to taste.
Heat some oil in a skillet set over medium heat. Add the artichoke mixture in 1 tablespoon portions and flatten with a spatula. Cook until golden on both sides, about 5-6 minutes. Drain on paper towels. Serve garnished with the scallions.
Serve with a herb quark if desired.
