Mashed Potatoes and Sprouts
Healthy, because
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
(Percentage of daily recommendation)
| Calorie | 303 cal. | (14 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 162.6 μg | (271 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 140 μg | (47 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 1.4 μg | (3 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 146 mg | (154 %) | ||
| Potassium | 1,212 mg | (30 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 1 size onion
- 1 Parsnip
- 600 grams predominantly waxy potatoes
- salt
- 400 grams Brussels sprouts
- 2 Tbsps butter
- 40 grams grated pecorino romano
- Nutmeg
- 2 Tbsps Canola oil
- peppers
Preparation steps
Peel the onion and cut into strips. Peel the parsnip and potatoes and dice both 2-3 cm (approximately 7/8 to 1 1/4 inches) across. Cook the onion, parsnips and potatoes in boiling salted water for about 15 minutes to a slight bite.
Trim sprouts, rinse and cut a cross in each stalk. Cook in boiling salted water until soft, about 10 minutes.
Drain the potato mixture, set about 1/3 aside and allow to cool. Pour the rest along with the drained sprouts into a pot. Add the butter and the pecorino and mash coarsely with a potato masher. Season with salt and nutmeg and keep warm.
Heat the oil in a pan and cook the remaining vegetables 3-5 minutes. Season with salt, pepper and nutmeg. Serve on the mashed vegetables.
