Potato Pancakes with Mango and Pear Compote
(0 votes)
(0 votes)
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
460
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 460 cal. | (22 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 78 g | (52 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 9.5 g | (32 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 15.2 μg | (25 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 108 μg | (36 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 105 mg | (111 %) | ||
| Potassium | 1,210 mg | (30 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 54 mg | |||
| Complete sugar | 39 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the pear and mango compote
- 4 Pear
- 1 Mango
- 1 organic Orange (juice)
- 2 Tbsps honey
- 1 Star anise
- 1 Cinnamon stick
- For the potato pancakes
- 800 grams starchy potatoes
- 2 Tbsps Potato starch
- 1 egg
- salt
- freshly grated Nutmeg
- 4 Tbsps vegetable oil (for frying)
Preparation steps
1.
For the compote, peel pears and mangos. Halve pears, remove cores, and dice. Cut flesh away from mango pit and dice. In a pot, combine pear and mango with orange juice, honey and spices. Cover and bring to a boil. Reduce heat to low and simmer about 5 minutes. Remove from heat, remove lid and let cool, stirring occasionally. Remove spices.
2.
Peel and finely grate potatoes. Stir in potato starch, egg, nutmeg and season with salt. In a frying pan, heat oil. In batches, add pancake batter by tablespoonfuls. Cook until golden-brown, about 2 minutes per side. Drain on paper towels and serve with compote.
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