Low Calorie Lunch

Millet Cakes with Spinach and Tomatoes

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Average: 5 (3 votes)
(3 votes)
Millet Cakes with Spinach and Tomatoes
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Health Score:
8,9 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
417
calories
Calories

Healthy, because

Even smarter

Nutritional values

Millet is easily digestible and can help in stressful times because it contains the mineral magnesium. This is just as important for healthy muscle function as for a strong nervous system. Zinc from spinach is involved in many metabolic mechanisms. The leafy vegetables also offer good cell protection through vitamins C, E and the provitamin beta-carotene.

Depending on compatibility, whipped cream can be used instead of rice drink for the preparation of the sauce. This makes it even creamier and tastier.

1 serving contains
(Percentage of daily recommendation)
Calorie417 kcal(20 %)
Protein11 g(11 %)
Fat26 g(22 %)
Carbohydrates34 g(23 %)
Sugar added1 g(4 %)
Roughage3.5 g(12 %)
Vitamin A0.6 mg(75 %)
Vitamin D0.7 μg(4 %)
Vitamin E3.3 mg(28 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.1 mg(34 %)
Vitamin B₆0.5 mg(36 %)
Folate119 μg(40 %)
Pantothenic acid1.2 mg(20 %)
Biotin13.2 μg(29 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C59 mg(62 %)
Potassium644 mg(16 %)
Calcium203 mg(20 %)
Magnesium99 mg(33 %)
Iron5.3 mg(35 %)
Iodine16 μg(8 %)
Zinc2.3 mg(29 %)
Saturated fatty acids8.9 g
Uric acid73 mg
Cholesterol82 mg

Ingredients

for
4
Ingredients
400 milliliters Vegetable broth
150 grams Millet
1 egg
2 tablespoons grated Parmesan
salt
freshly ground peppers
250 grams Cherry tomatoes
5 tablespoons olive oil
2 Oranges (juice)
1 pinch sugar
200 grams young Spinach
1 shallot
100 milliliters Whipped cream
Nutmeg
3 sprigs thyme
How healthy are the main ingredients?
SpinachMilletWhipped creamolive oilParmesanthyme

Preparation steps

1.

Bring vegetable stock to a boil. Rinse millet in a sieve and add to the broth. Cover and simmer for about 15 minutes. Remove from heat and let soak covered for another 15-20 minutes. If necessary, even a more little broth. The millet should have absorbed all of the liquid in the end. In a bowl, mix egg and Parmesan with cooked millet, season with salt and pepper and leave covered for about 20 minutes.

2.

Meanwhile rinse and halve the tomatoes. Sauté in a hot pan with 2 tablespoons oil. Deglaze with half of the orange juice, remove from heat and let stand. Season with sugar, salt and pepper.

3.

Rinse, trim and spin dry the spinach. Peel shallot and finely chop. Sweat in 1 tablespoon of hot oil. Add spinach and mix well. Pour in cream and simmer slightly until creamy. Add remaining orange juice and season with salt, pepper and nutmeg.

4.

From millet mixture, form into 12 cakes and slowly fry with thyme in remaining oil in a large, hot skillet on each side for 3-4 minutes until golden brown.

5.

Drain the millet cakes on paper towel and serve dressed with tomatoes and spinach.