Mushrooms and Potatoes
Mushrooms and Potatoes - Simple yet sophisticated, and ready in under an hour
Healthy, because
Even smarter
Nutritional values
Rocket salad and scampi provide the body with a large ration of iron and iodine; these two trace elements are often neglected in the diet. Here, the haematopoietic iron comes mainly from the spicy greens, the shellfish bring iodine for a healthy thyroid gland.
Scampi often originate from aquacultures (e.g. flooded rice fields, cleared mangrove forests), which put a heavy strain on the soil. It is therefore much smarter to opt for "sea-fished" scampi.
(Percentage of daily recommendation)
| Calorie | 414 cal. | (20 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 12.7 mg | (106 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 14 μg | (31 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 1,456 mg | (36 %) | ||
| Calcium | 155 mg | (16 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 121 μg | (61 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 165 mg | |||
| Cholesterol | 114 mg |
Ingredients
- Ingredients
- 1 lb small waxy potatoes
- 2 onions
- 7 ozs brown button Mushroom
- 1 lemon
- 1 bunch Arugula (about 100 grams)
- 3 Tbsps olive oil
- salt
- peppers
- 6 shrimp (ready to cook, peeled, about 150 grams)
- 1 garlic clove
Kitchen utensils
Preparation steps
Scrub potatoes and cook in a pot of boiling salted water, covered, until potatoes are knife-tender, about 20 minutes.
Meanwhile, peel onions and chop finely.
Clean and trim mushrooms and cut large ones in half if needed.
Rinse lemon in hot water, wipe dry and cut in half. Cut 1 lemon half into slices and squeeze juice from the other half.
Rinse arugula and spin dry.
Drain the potatoes, then peel and let cool slightly. Cut large potatoes in half if needed to make uniform in size.
Heat 2 tablespoons oil in a non-stick pan. Cook mushrooms over medium heat until tender, then add onions and cook until softened. Remove mushrooms and onions.
Cook potatoes in same pan for about 5 minutes, then return mushrooms and onions, season with salt and pepper and cook, turning, until vegetables are lightlyy browned, about 4 minutes.
Rinse shrimp and pat dry.
Peel the garlic and cut into slices.
Heat the remaining oil in another non-stick pan, add garlic and shrimp and cook over medium-high heat. Add the lemon slices and toss briefly. Season with salt and pepper.
Season vegetables with salt, pepper and lemon juice. Stir in arugula and serve with the lemon scampi.
