Potato Kugel
Healthy, because
Even smarter
Nutritional values
Potatoes and eggs are the perfect combination for athletes, because they both contain plenty of protein. If these two foods are eaten together, the biological value of the protein increases, i.e. we can process the nutrient better. Parsley and onion bring additional essential oil into the dish, which protects us from bacteria that cause illness.
Throughout Spain, the potato and egg cake is known and popular under the name of tortilla. There are many different variations of this simple recipe. You can spread sour cream on the egg and potatoes and place salmon on top, or fry the vegetables of your choice with the onions.
(Percentage of daily recommendation)
| Calorie | 353 cal. | (17 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 40 μg | (67 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 23.9 μg | (53 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 1,015 mg | (25 %) | ||
| Calcium | 133 mg | (13 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 7.5 g | |||
| Uric acid | 41 mg | |||
| Cholesterol | 348 mg | |||
| Complete sugar | 6 g |
Preparation steps
Rinse the potatoes, cut into small, bite-size pieces and cook in a pot of boiling salted water until knife-tender, about 10 minutes.
Preheat the oven to 180°C (approximately 350°F). Butter a large baking dish.
Peel the onion and chop. Rinse the parsley, shake dry and chop the leaves. Heat the butter in a skillet and saute the onion until translucent. Stir in the parsley and cool to room temperature.
In a bowl, whisk together the eggs and milk, season with salt, pepper and nutmeg and stir in the cooled onion mixture.
Pour the potatoes into the baking dish and pour the egg mixture over. Bake until set, about 15 minutes.
