Baked Potatoes with Chard
Baked Potatoes with Chard - Excitingly different: Potatoes with a Middle Eastern-influenced accompaniment
Healthy, because
Even smarter
Nutritional values
Chard is extremely low in calories and, together with the potatoes, provides a cocktail of vitamins that benefits nerves, heart and bones, among other things. It also contains considerable amounts of fibre.
If it's gonna be strictly vegan: Replace the yogurt with a soy-based yogurt.
(Percentage of daily recommendation)
| Calorie | 425 cal. | (20 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.2 mg | (77 %) | ||
| Vitamin K | 13.6 μg | (23 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 1.4 μg | (3 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 1,615 mg | (40 %) | ||
| Calcium | 341 mg | (34 %) | ||
| Magnesium | 231 mg | (77 %) | ||
| Iron | 7.4 mg | (49 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 167 mg | |||
| Cholesterol | 3 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 2 large potatoes (each about 250 grams)
- 400 grams Swiss chard (preferably leaf chard)
- 1 Tbsp raisins (20 grams)
- 1 Tbsp unpeeled almonds (30 grams)
- 150 grams Yogurt (low-fat)
- 1 tsp Pastry flour
- 100 milliliters Vegetable broth
- 1 sm can Saffron (0.1 grams)
- 2 Tbsps Canola oil
- salt
- peppers
- ground Cumin
Kitchen utensils
Preparation steps
Scrub potatoes thoroughly under running water and pat dry. Pierce several times with a sharp knife and bake the potatoes in a preheated oven at 200°C (fan 170°C, gas mark 3)(approximately 400°F/convection 340°F) on the middle rack for 45 minutes.
Meanwhile, rinse chard thoroughly, drain and trim. Chop leaves and if desired, cut stalks into thin strips. Soak raisins in a small bowl with about 50 ml (approximately 3 1/2 tablespoon) of lukewarm water. Coarsely chop the almonds.
In a small bowl, mix yogurt with flour until smooth. Heat broth in a pot and stir in saffron threads.
Heat oil in a large non-stick pan. Sauté chard 2-3 minutes. Pour in saffron broth and cook covered over medium heat for 6-8 minutes.
Move chard slightly to the side. Stir yogurt-flour mixture into the broth, mix everything well and return to a boil.
Add raisins and almonds. Season to taste with salt, pepper and cumin.
Cut potatoes in half and season with salt. Serve with chard.
