Swiss Chard with Carrots and Potatoes
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(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
336
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 336 cal. | (16 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.2 g | (41 %) |
more nutritional values
| Vitamin A | 3.2 mg | (400 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 19.2 μg | (32 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 143 mg | (151 %) | ||
| Potassium | 2,135 mg | (53 %) | ||
| Calcium | 317 mg | (32 %) | ||
| Magnesium | 262 mg | (87 %) | ||
| Iron | 9.2 mg | (61 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 196 mg | |||
| Cholesterol | 13 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams potatoes
- 1 kilogram Swiss chard
- 4 carrots
- 2 shallots
- 2 garlic cloves
- 3 Tbsps Corn oil
- 200 milliliters Vegetable broth
- 2 tsps Lemon peel
- 3 Tbsps lemon juice
- peppers (freshly ground)
- 3 Tbsps Crème fraiche
Preparation steps
1.
Rinse potatoes and cook in salted boiling water, about 25 minutes.
2.
Rinse and trim Swiss chard. Separate leaves from the stems. Cut stems into 2 cm wide (approximately 3/4 inch wide) pieces, then cut leaves into thin strips. Rinse, peel and slice carrots diagonally. Peel and chop shallots and garlic. In a pan, cook shallots and garlic in hot oil until translucent. Add carrots and chard stems and sauté briefly. Add broth, cover and cook about 5 minutes over low heat.
3.
Add chard leaves and cook covered, 5 minutes more. Season with lemon zest, juice, salt and pepper. Stir in creme fraiche and simmer (without lid), about 2 minutes. To serve, drain potatoes, rinse, peel and add to pan.
