Aardappelstamppot met spinazie en hazelnoten voor 4 personen

Potato stew with spinach and hazelnuts for 4 people

Nutritional Value:
This recipe delivers per person 605 kcal, 15 grams of protein, 37 grams of fat and 53 grams of carbohydrate or protein, And 10% And% fat and 35 and 55% carbohydrates. This recipe contains 6 and% saturated fat and 2.0 grams of fiber per 100 kcal.
55 and% fat is, that 37 grams of fat 55% contributes to the total calorie content of this recipe by 605 kcal. 1 gram of protein (but also carbohydrates) 4 kcal. 1 gram of fat provides 9 kcal.
2.0 grams of fiber per 100 kcal is to say that in this recipe of 605 12.1 grams of fiber so is kcal.

The high fat content (%) of these meal > 35 and is caused by the hazelnuts and olive oil. However, the fat in the hazelnuts and olive oil are good fats and that is reflected in the low saturated fat content (6%) of this meal. Saturated fat is bad fat because that increases cholesterol levels. So not cholesterol in the diet raises cholesterol levels in the body but the high saturated fat content. The saturated fat content of a meal/product/top 10 And% daily diet is as highly regarded. And 10% saturated fat a meal means that the number of grams of fat 10% contributes to the total calorie content of the meal.

This meal is high in fat (that is, 20 and 35% above the norm and%). To correct for the high fat content of this meal the following product must not exceed 15 (15 + 55 = 70. 70/2 (products) = 35 and%) And% fat which is the next product is in terms of fat And 20% below the standard of 35 and% are.
Which products from the supermarket And 15% fat, you can look up here.

This meal supplies per person 1.1 g of potassium. Find studies on potassium.
Eat potatoes, vegetables, fruits and nuts for potassium.

It is used with:
This recipe in combination with 4 dried bulbs and 3 Kiwis delivers 25 grams of fiber. This combination delivers per person also 300 micrograms of folic acid and vitamin C 180 mg.
Eat leafy vegetables, such as spinach, dried fruit and bulbs for folic acid and kiwi for vitamin C.
200-300 g of vegetables and 2-5 pieces of fruit a day delivers on average 200 mg vitamin C.

Details:
This meal contains nuts.
This meal supplies per person 90 grams roots.

Preparation of potato stew with spinach and hazelnuts & Ingredients for 4 people

Preparation:

  • Was the spinach in plenty of water, heat 1-2 minutes in boiling water and then drain well[Door spinazie kort te verhitten wordt het verlies aan foliumzuur beperkt gehouden].
  • Peel the potatoes and cut them into cubes of 2 cm.
  • Peel the bospenen and cut into pieces of 2 cm and the spring onions into pieces of 1 cm.
  • Heat 1 tablespoon of olive oil in a frying pan and cook the hazelnuts are golden brown. Put them aside.
  • Heat 2 tablespoons olive oil in a wok and stir fry the diced potato, carrots and spring onions 3 minutes.
  • Sprinkle with Cumin and paprika over and pour the tomato juice and choke the whole in 10 minutes to gently until tender.
  • Stamp the potato, carrots and spring onions to a grove stew.
  • Mix the spinach through it.
  • Divide the stew about 4 soup plates and garnish the plates with the hazelnuts.

Ingredients:

  • Potatoes (500 grams)
  • Fresh spinach (300 grams)
  • 4 bospenen (360 g)
  • 2 spring onions
  • 2 teaspoons ground cumin
  • Tomato juice (150 ml)
  • Hazelnuts (55 grams)
  • 1 teaspoon paprika
  • 3 teaspoons olive oil (30 ml)