Kale Mashed Potatoes with Poached Eggs
Healthy, because
Even smarter
Nutritional values
The protein contained in the recipe has a high biological value - thanks to the combination of eggs and potatoes. The kale provides plenty of vitamins: Especially the amount of vitamin C and folic acid is worth mentioning.
Even if kale is not in season, you can still enjoy the recipe: Just use spinach or Swiss chard instead.
(Percentage of daily recommendation)
| Calorie | 341 cal. | (16 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 826.1 μg | (1,377 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 256 μg | (85 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 16.5 μg | (37 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 139 mg | (146 %) | ||
| Potassium | 1,193 mg | (30 %) | ||
| Calcium | 314 mg | (31 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 8.9 g | |||
| Uric acid | 78 mg | |||
| Cholesterol | 248 mg | |||
| Complete sugar | 7 g |
Preparation steps
Peel the potatoes and boil in salted water until done, about 30 minutes. Rinse scallions, trim and cut into rings. Rinse, trim and cut the kale into strips. Cook for about 10 minutes in salted water, remove with slotted spoon and drain. Drain the potatoes, let moisture evaporate briefly and then mash with a fork. Heat half of the melted butter in a large pot, add the kale and scallions and sauté until tender.
Mix the kale mixture and the remaining butter with the mashed potatoes. Add enough warm milk to make a creamy consistency. Season with nutmeg, salt and pepper.
Boil about 1 liter (approximately 1 quart) of water and the vinegar and remove from heat. Break the eggs individually into a cup and slide each gently into the vinegar water. Poach eggs 4-5 minutes (the water should not boil!). Arrange eggs on the mashed potatoes and serve seasoned with pepper.
