Healthy Gourmet Kitchen

Sweet Potato Casserole with Arugula

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Average: 4.9 (11 votes)
(11 votes)
Sweet Potato Casserole with Arugula

Sweet potato casserole with arugula - Two kinds of potatoes with a spicy topping

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Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 1 hr
Ready in
Calories:
351
calories
Calories

Healthy, because

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Nutritional values

Fresh arugula has a dehydrating and digestive effect. This is due to the essential oils, which are also responsible for the spicy taste. Sweet potatoes contain a lot of beta-carotene, a precursor of vitamin A. The fat-soluble vitamin is important for healthy eyes.

Try the casserole with just sweet potatoes: the roots provide plenty of beta-carotene.

1 serving contains
(Percentage of daily recommendation)
Calorie351 cal.(17 %)
Protein14 g(14 %)
Fat8 g(7 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A1.7 mg(213 %)
Vitamin D1.3 μg(7 %)
Vitamin E6.7 mg(56 %)
Vitamin K56.1 μg(94 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.5 mg(36 %)
Folate67 μg(22 %)
Pantothenic acid2.2 mg(37 %)
Biotin18 μg(40 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C61 mg(64 %)
Potassium1,060 mg(27 %)
Calcium255 mg(26 %)
Magnesium71 mg(24 %)
Iron3 mg(20 %)
Iodine33 μg(17 %)
Zinc2.1 mg(26 %)
Saturated fatty acids3.9 g
Uric acid45 mg
Cholesterol171 mg
Complete sugar13 g

Ingredients

for
4
Ingredients
22 ozs waxy potatoes
22 ozs Sweet potato
3 eggs
10 ozs milk (low fat)
salt
peppers
¼ tsp dried marjoram
Nutmeg
1 oz Gouda
1 bunch Arugula
How healthy are the main ingredients?
potatoSweet potatoArugulaGoudamarjoramegg

Preparation steps

1.

Peel potatoes and sweet potatoes, cut each in half lengthwise, and cut into slices about 1/8th inch thin. Place potato and sweet potato slices alternately in a fan shape in a shallow baking dish.

2.

Mix eggs, milk, salt, pepper, marjoram and 1 pinch of freshly grated nutmeg.

3.

Pour egg-milk over potatoes. Cook the casserole in the preheated oven on the middle shelf at 200 °C / 400 °F for about 20 minutes.

4.

Meanwhile, finely grate Gouda and sprinkle over the casserole after 20 minutes. Continue cooking the casserole at the same heat for another 30 minutes.

5.

Meanwhile, wash arugula, shake dry and chop coarsely. Before serving, sprinkle the casserole with arugula.

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