Parsnip, Potato and Chicken Mash

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Parsnip, Potato and Chicken Mash
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
310
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie310 cal.(15 %)
Protein12 g(12 %)
Fat16 g(14 %)
Carbohydrates29 g(19 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E4.2 mg(35 %)
Vitamin K19.5 μg(33 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.3 mg(69 %)
Vitamin B₆0.4 mg(29 %)
Folate88 μg(29 %)
Pantothenic acid1.2 mg(20 %)
Biotin1.3 μg(3 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C35 mg(37 %)
Potassium1,036 mg(26 %)
Calcium79 mg(8 %)
Magnesium59 mg(20 %)
Iron2.1 mg(14 %)
Iodine7 μg(4 %)
Zinc1.8 mg(23 %)
Saturated fatty acids1.6 g
Uric acid122 mg
Cholesterol24 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
½ bunch Basil
6 Tbsps Canola oil
250 grams starchy potatoes
500 grams Parsnips
150 grams boneless chicken
100 milliliters white Grape juice
How healthy are the main ingredients?
ParsnippotatochickenBasil

Preparation steps

1.

Rinse the basil and shake dry. Pluck the leaves, transfer to a bowl, add the oil, stir to combine and refrigerate. Peel and chop the potatoes and parsnips.

2.

Rinse the meat, pat dry and chop. In a saucepan, bring the potatoes, parsnips, meat, grape juice and 100 ml  (approximately 1/2 cup) of water to a simmer and cook until the vegetables are soft, about 20 minutes. Puree with an immersion blender. Strain the basil oil through a coffee filter.

3.

Top each serving with 1 tablespoon of the basil oil and stir to combine. 

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