Healthier Version Of A Classic Recipe

Pumpkin Fries with Spinach Salad

4.57143
Average: 4.6 (7 votes)
(7 votes)
Pumpkin Fries with Spinach Salad

Pumpkin Fries with Spinach Salad - Popular classic in a healthy, autumnal version - delicious! Photo: Marieke Dammann.

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
193
calories
Calories

Healthy, because

Even smarter

Nutritional values

Pumpkin seeds pack this dish with mono- and polyunsaturated fatty acids, which are important for the heart, vessels and brain.

Not pumpkin season? Then simply prepare these fries with sweet potatoes instead.

1 serving contains
(Percentage of daily recommendation)
Calorie193 kcal(9 %)
Protein9 g(9 %)
Fat9 g(8 %)
Carbohydrates18 g(12 %)
Sugar added1 g(4 %)
Roughage6 g(20 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.4 μg(2 %)
Vitamin E3.2 mg(27 %)
Vitamin K107.1 μg(179 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.4 mg(28 %)
Vitamin B₆0.3 mg(21 %)
Folate117 μg(39 %)
Pantothenic acid1.1 mg(18 %)
Biotin8.1 μg(18 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C54 mg(57 %)
Potassium906 mg(23 %)
Calcium94 mg(9 %)
Magnesium70 mg(23 %)
Iron3 mg(20 %)
Iodine7 μg(4 %)
Zinc1.5 mg(19 %)
Saturated fatty acids1.6 g
Uric acid37 mg
Cholesterol50 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
21 ounces
1
2 tablespoons
¼ teaspoon
dried Thyme
4 ounces
1
red Onion
1
1
2 tablespoons
1 tablespoon
1 teaspoon
3 tablespoons
coarse Sea salt

Preparation steps

1.

Remove the seeds from the pumpkin, peel it and cut the flesh into thin chips.

2.

Separate the egg (use egg yolk for other purposes). Beat the egg white until stiff and set aside. Mix the starch with the spices in a bowl. Turn pumpkin pieces first in the starch mixture, then in the egg white.

3.

Line a baking tray with baking paper and place the fries on top. Bake in a preheated oven at 390°F for about 15 minutes. Then brown for another 5 minutes on the highest grill setting.

4.

In the meantime, wash the spinach, shake it dry and chop it up if necessary. Peel onion and garlic and cut into rings or chop garlic finely. Peel the orange, cut out the fruit fillets and collect the juice. Mix orange juice with vinegar, oil, honey, garlic, salt and pepper to a dressing.

5.

Put the spinach into small bowls, spread fruit fillets, onions and pumpkin seeds on top and drizzle with dressing. Take the fries out of the oven, sprinkle with sea salt and serve with the spinach salad.