Sweet Potato Casserole with Arugula
Sweet potato casserole with arugula - Two kinds of potatoes with a spicy topping
Healthy, because
Even smarter
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.
(Percentage of daily recommendation)
| Calorie | 351 cal. | (17 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 56.1 μg | (94 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 18 μg | (40 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,060 mg | (27 %) | ||
| Calcium | 255 mg | (26 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 45 mg | |||
| Cholesterol | 171 mg | |||
| Complete sugar | 13 g |
Ingredients
- 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
Preparation steps
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.
Mix eggs, milk, salt, pepper, marjoram and 1 pinch of freshly grated nutmeg.
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.
Meanwhile, finely grate Gouda and sprinkle over the casserole after 20 minutes. Continue cooking the casserole at the same heat for another 30 minutes.
Meanwhile, wash arugula, shake dry and chop coarsely. Before serving, sprinkle the casserole with arugula.
