Pan Roasted Jerusalem Artichokes with Garlic and Parsley
Healthy, because
Even smarter
Nutritional values
Jerusalem artichoke scores with the fibre inulin, which helps to promote our healthy intestinal bacteria, thus strengthening the immune system and healthy digestion. Particularly Diabetiker profit from this material, since it does not affect the blood sugar mirror. Additionally, essential oils from parsley help to calm the stomach. The herb contains vitamin E, which keeps us young, as it protects our body cells from free radicals.
Jerusalem artichoke is in season from October to May. During this time you can buy it in well-assorted vegetable shops or at the weekly market. The root can be stored in a cool cellar, so you can easily buy a larger quantity for your stock. In addition to the former staple food you can serve a colourful salad plate or a fried chicken breast.
(Percentage of daily recommendation)
| Calorie | 157 cal. | (7 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 24.3 g | (81 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 14.3 μg | (24 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 3.5 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 997 mg | (25 %) | ||
| Calcium | 26 mg | (3 %) | ||
| Magnesium | 43 mg | (14 %) | ||
| Iron | 7.6 mg | (51 %) | ||
| Iodine | 0 μg | (0 %) | ||
| Zinc | 0.2 mg | (3 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 31 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 800 grams Jerusalem artichoke
- 4 Tbsps vegetable oil
- salt
- freshly ground white peppers
- 2 garlic cloves
- 2 Tbsps freshly chopped parsley
- lemon juice
Preparation steps
Rinse and scrub the Jerusalem artichokes and cut into 3-4 m (approximately 1 1/4-1 1/2-inch) thick slices. Heat the oil in a large nonstick skillet, add the Jerusalem artichokes, season with salt and pepper and cook over low heat, stirring occasionally until golden brown and tender, 10-15 minutes. Peel the garlic, thinly slice and add to the pan during the last 5 minutes of cooking time. cook until the garlic has softened and is golden brown.
Sprinkle with parsley and serve seasoned with salt, pepper and lemon juice.
