Parmesan Crisps with Couscous Salsa

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Parmesan Crisps with Couscous Salsa
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
348
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie348 cal.(17 %)
Protein16 g(16 %)
Fat22 g(19 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage3.4 g(11 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.3 μg(2 %)
Vitamin E7.9 mg(66 %)
Vitamin K21.7 μg(36 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.2 mg(14 %)
Folate52 μg(17 %)
Pantothenic acid1 mg(17 %)
Biotin6.6 μg(15 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C31 mg(33 %)
Potassium476 mg(12 %)
Calcium466 mg(47 %)
Magnesium50 mg(17 %)
Iron1.3 mg(9 %)
Iodine33 μg(17 %)
Zinc2.9 mg(36 %)
Saturated fatty acids9 g
Uric acid40 mg
Cholesterol31 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
150 grams freshly grated Parmesan (or grana padano)
Parchment paper
For the salsa
6 ripe Plum tomato
½ bunch parsley
1 fresh red chili pepper
1 small onion
100 grams bulgur or Couscous (to taste)
4 Tbsps vegetable oil
salt
peppers
Tabasco sauce (to taste)
How healthy are the main ingredients?
Parmesanparsleyonionsalt

Preparation steps

1.

Preheat a convection oven to 175°C (approximately 350°F). Line a baking sheet with parchment paper. Place piles of grated cheese on the baking sheet, leaving room between the piles. Flatten the piles, so that the crisps will be round. Bake in the oven for 6-8 minutes. Remove from the oven and let cool Repeat the process until all the cheese has been used.

2.

For the salsa, preheat the oven to 200°C (approximately 400°F). Halve the tomatoes, drizzle with 1 tablespoon of oil, and season lightly with salt. Bake in the oven for 8-10 minutes. Remove from the oven and finely dice. Cook the couscous (or bulgur) according to the package directions. Rinse, dry, and chop the parsley. Peel and finely dice the onion. Rinse and halve the chili lengthwise, then finely chop. Sauté the onion and chili until the onion has become translucent. Mix in the tomatoes, parlsey, and couscous. Season to taste with salt, pepper, and the hot sauce. Transfer to a small bowl, and serve with the parmesan crisps.

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