Smarter Baked Cheese Spaetzle
Prepared from rye flour, the Spätzle are really filling thanks to their high fibre content. They also provide plenty of iron, zinc and folic acid. The cheese scores with a lot of calcium and, together with the digestive onions, provides a lot of spice.
You don't feel like standing at the stove long after work? Then simply prepare the dough the day before - cooked and gratinated, the cheese noodles will be ready very quickly. Alternative for those in a hurry: buy wholemeal noodles in the health food store!
(Percentage of daily recommendation)
|Calorie||653 kcal||(31 %)|
|Protein||30 g||(31 %)|
|Fat||34 g||(29 %)|
|Carbohydrates||54 g||(36 %)|
|Sugar added||0 g||(0 %)|
|Roughage||13.5 g||(45 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||2 μg||(10 %)|
|Vitamin E||7 mg||(58 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.6 mg||(55 %)|
|Niacin||8.2 mg||(68 %)|
|Vitamin B₆||0.5 mg||(36 %)|
|Folate||120 μg||(40 %)|
|Pantothenic acid||2.8 mg||(47 %)|
|Biotin||28.9 μg||(64 %)|
|Vitamin B₁₂||2.4 μg||(80 %)|
|Vitamin C||10 mg||(11 %)|
|Potassium||795 mg||(20 %)|
|Calcium||579 mg||(58 %)|
|Magnesium||148 mg||(49 %)|
|Iron||6.1 mg||(41 %)|
|Iodine||32 μg||(16 %)|
|Zinc||6.1 mg||(76 %)|
|Saturated fatty acids||12.5 g|
|Uric acid||82 mg|
Blend rye flour, eggs and milk in a bowl until smooth. Add salt, pepper and freshly grated nutmeg to taste.
Use a wooden spoon to beat ingredients into a smooth mixture. Continue to beat for 2-3 minutes, until the dough begins to bubble, and then allow to proof for 45-60 minutes.
Meanwhile, peel the onions and chop finely.
Heat oil and butter in a skillet, fry the onions until golden brown while stirring. Set onions aside.
Chop hazelnuts coarsely and toast in a dry skillet.
Rinse and dry the parsley and sage, shake dry and chop the leaves coarsely.
Grate the cheese.
Bring salted water to a boil in a large pot. Beat the dough again. Using a spaetzle press or potato ricer, batch-press noodles into boiling water and cook for 1-2 minutes.
Remove the cooked noodles with a slotted spoon, rinse immediately with cold water and drain well in a sieve. Repeat the process until all the batter is gone.
Mix together the noodles, onions, nuts and herbs. Season with salt and pepper and add half of the cheese. Fold cheese into noodles. Place the entire mixture in a baking dish and sprinkle with the remaining cheese. Bake in a preheated oven at 180°C (convection oven 160°C, gas mark 2-3) (approximately 350°F/convection 325°F) for 15 minutes.