Sweet Potato Fritters on Dandelion Greens
Sweet Potato Fritters on Dandelion Greens - Nice and hearty: sunny yellow, delightfully crisp salute from the pan
Healthy, because
Even smarter
Nutritional values
This is where the cell protection vitamin trio ACE reaches its peak. The combination of carotene-rich sweet potato, vitamin C-containing dandelion and vitamin E from nuts and high-quality vegetable oils leaves free radicals (= harmful metabolic products) hardly a chance.
The wholemeal flour is particularly savory and also a little richer in fiber.
(Percentage of daily recommendation)
| Calorie | 617 cal. | (29 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 69 g | (46 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 2.8 mg | (350 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 17.1 mg | (143 %) | ||
| Vitamin K | 8.4 μg | (14 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 32.3 μg | (72 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 1,011 mg | (25 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 42 mg | |||
| Cholesterol | 218 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 4 ozs young Dandelion greens
- 1 red onion
- 1 red Sweet potato (about 14 ounces)
- 2 Tbsps Pastry flour
- salt
- 2 eggs
- 2 Tbsps Corn oil
- 3 Tbsps balsamic vinegar
- peppers
- 2 tsps honey
- 1 Tbsp Hazelnut oil
- 2 Tbsps skinned Hazelnuts
Kitchen utensils
Preparation steps
Rinse dandelion greens, spin dry, remove tough stems and cut leaves into pieces approximately 1 1/2 inches long.
Peel onion and cut into very thin strips. Peel sweet potato, grate coarsely on a box grater and mix with onion, flour and a pinch of salt in a bowl.
Separate eggs. Beat egg whites until stiff and fold into potato mixture. (Save yolks for another purpose.)
Heat 1 tablespoon corn oil in a pan over medium heat. Divide half of the batter into 6 portions with a tablespoon and add to the pan, flattening with the spoon. Cook until golden brown, about 3 minutes on each side.
Drain fritters on paper towels. Place on a parchment-lined baking sheet and keep warm in preheated oven at 200°F/convection 175°F. Repeat with remaining corn oil and batter.
Meanwhile, whisk together balsamic vinegar, 1 tablespoon water, honey and hazelnut oil and season with salt and pepper.
Toast hazelnuts in a small dry pan until golden brown, then place on a plate and let cool slightly.
Toss the dandelion greens with the vinaigrette, divide among plates and sprinkle with toasted hazelnuts. Top salad with the fritters and serve.
