Mashed Potatoes and Sprouts

5
Average: 5 (1 vote)
(1 vote)
Mashed Potatoes and Sprouts
share Share
print
bookmark_border Copy URL
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 55 min.
Ready in
Calories:
303
calories
Calories

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.

1 each contains
(Percentage of daily recommendation)
Calorie303 cal.(14 %)
Protein11 g(11 %)
Fat15 g(13 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.2 μg(1 %)
Vitamin E2.1 mg(18 %)
Vitamin K162.6 μg(271 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.1 mg(43 %)
Vitamin B₆0.6 mg(43 %)
Folate140 μg(47 %)
Pantothenic acid0.9 mg(15 %)
Biotin1.4 μg(3 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C146 mg(154 %)
Potassium1,212 mg(30 %)
Calcium182 mg(18 %)
Magnesium67 mg(22 %)
Iron2.5 mg(17 %)
Iodine15 μg(8 %)
Zinc2 mg(25 %)
Saturated fatty acids6.7 g
Uric acid103 mg
Cholesterol25 mg
Complete sugar5 g

Ingredients

for
4
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
How healthy are the main ingredients?
potatoBrussels sproutspecorino romanoonionParsnipsalt

Preparation steps

1.

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.

2.

Trim sprouts, rinse and cut a cross in each stalk. Cook in boiling salted water until soft, about 10 minutes.

3.

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.

4.

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.