Smarter Corned Beef with Mashed Potatoes
Smarter Corned Beef with Mashed Potatoes - A hearty specialty from the German coast
Healthy, because
Even smarter
Nutritional values
The traditional seafarer's dish Labskaus - popular especially in Northern Germany - is full of good and useful things: first and foremost the omega-3 fatty acids in matjes or bismarck herring plus plenty of protein from meat, fish, potatoes and eggs.
Some people like the potato and meat masher pink and mix in some beetroot juice to colour it. Instead of lard, we used valuable rapeseed oil for the preparation of lobskaus.
(Percentage of daily recommendation)
| Calorie | 543 cal. | (26 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 10.5 μg | (53 %) | ||
| Vitamin E | 7.1 mg | (59 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 14.9 mg | (124 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 18.7 μg | (42 %) | ||
| Vitamin B₁₂ | 5.3 μg | (177 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,503 mg | (38 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 51 μg | (26 %) | ||
| Zinc | 5.2 mg | (65 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 298 mg | |||
| Cholesterol | 329 mg |
Ingredients
- Ingredients
- 2 ⅕ lbs starchy potatoes
- 2 bay leaves
- salt
- 3 onions (about 150 grams)
- 2 Tbsps Canola oil
- 12 ozs Corned Beef (canned)
- ¾ cup Vegetable broth
- peppers
- ground cloves
- 4 eggs
- 8 ozs pickled Beets (from a jar)
- 4 Pickled cucumbers (about 120 grams)
- 4 Pickled herring (or 4 fresh herring fillets, each about 70 grams)
Kitchen utensils
Preparation steps
Rinse and peel potatoes and cut into 2 cm (approximately 3/4-inch) cubes. Combine potatoes and bay leaves in a pot. Add just enough water to cover and bring to a boil. Add salt, cover and cook until potatoes are tender, about 15 minutes.
Peel onions and finely chop. Heat 1 tablespoon oil in another pot and cook onions over low heat for 10-15 minutes.
Shred corned beef with a fork or cut into small pieces and heat through. Boil vegetable broth in a third pot.
Drain potatoes and discard bay leaves.
Mash potatoes with a potato masher and stir in hot broth.
Stir onion and corned beef into the mashed potatoes. Season with salt, pepper and ground cloves. Cover and keep warm.
Heat the remaining oil in a non-stick pan. Crack the eggs into the pan and fry over medium heat for 3-5 minutes. Season eggs with salt.
Drain the beets and pickles. Pat the pickled herring dry. Divide the corned beef-potato mash among plates and top with fried eggs, herring and pickles. Serve immediately.
