Brain Food

Smarter Corned Beef with Mashed Potatoes

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(2 votes)
Smarter Corned Beef with Mashed Potatoes

Smarter Corned Beef with Mashed Potatoes - A hearty specialty from the German coast

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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
543
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie543 kcal(26 %)
Protein42 g(43 %)
Fat24 g(21 %)
Carbohydrates37 g(25 %)
Sugar added1 g(4 %)
Roughage4.5 g(15 %)
Vitamin A0.2 mg(25 %)
Vitamin D10.5 μg(53 %)
Vitamin E7.1 mg(59 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin14.9 mg(124 %)
Vitamin B₆0.5 mg(36 %)
Folate70 μg(23 %)
Pantothenic acid2.2 mg(37 %)
Biotin18.7 μg(42 %)
Vitamin B₁₂5.3 μg(177 %)
Vitamin C34 mg(36 %)
Potassium1,503 mg(38 %)
Calcium117 mg(12 %)
Magnesium112 mg(37 %)
Iron5.8 mg(39 %)
Iodine51 μg(26 %)
Zinc5.2 mg(65 %)
Saturated fatty acids5.4 g
Uric acid298 mg
Cholesterol329 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 ⅕ pounds starchy potatoes
2 bay leaves
salt
3 onions (about 150 grams)
2 tablespoons Canola oil
12 ounces Corned Beef (canned)
¾ cup Vegetable broth
peppers
ground cloves
4 eggs
8 ounces pickled Beets (from a jar)
4 Pickled cucumbers (about 120 grams)
4 Pickled herring (or 4 fresh herring fillets, each about 70 grams)
How healthy are the main ingredients?
potatosaltonionclovesegg
Preparation

Kitchen utensils

1 Peeler, 3 Pots (1 with lid), 1 Cutting board, 1 Large knife, 1 Small knife, 1 Measuring cups, 1 Potato masher, 1 Wooden spoon, 1 Non-stick pan (about 28 cm diameter), 1 Slotted spatula, 1 Paper towel, 1 Fork

Preparation steps

1.
Smarter Corned Beef with Mashed Potatoes preparation step 1

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.

2.
Smarter Corned Beef with Mashed Potatoes preparation step 2

Peel onions and finely chop. Heat 1 tablespoon oil in another pot and cook onions over low heat for 10-15 minutes.

3.
Smarter Corned Beef with Mashed Potatoes preparation step 3

Shred corned beef with a fork or cut into small pieces and heat through. Boil vegetable broth in a third pot.

4.
Smarter Corned Beef with Mashed Potatoes preparation step 4

Drain potatoes and discard bay leaves.

5.
Smarter Corned Beef with Mashed Potatoes preparation step 5

Mash potatoes with a potato masher and stir in hot broth.

6.
Smarter Corned Beef with Mashed Potatoes preparation step 6

Stir onion and corned beef into the mashed potatoes. Season with salt, pepper and ground cloves. Cover and keep warm.

7.
Smarter Corned Beef with Mashed Potatoes preparation step 7

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.

8.
Smarter Corned Beef with Mashed Potatoes preparation step 8

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.