Vegetable and Lentil Sticks
Glicemia: 14Porzioni: 10Tempo di preparazione: 20minPasto: Cena
Micronutrienti:CalcioFolatiMagnesio
Macronutrienti per 100 g
Energia
147kcal
Zuccheri
2g
Grassi
3g
Fibre
4g
Grassi saturi
0g
Proteine
5g
Carboidrati
27g
Sodio
91mg
Ingredienti
- 150g / 5.3 oz Broccoli
- 350g / 12.3 oz of waxy Potato
- 70g / 2.5 oz Red lentils
- 100g / 3.5 oz (Type 630) Spelt flour
- 100g / 3.5 oz Whole grain breadcrumbs
- 1 tsp Grapeseed oil
Preparazione
- 1. Peel, wash, and cut potatoes. Wash broccoli and let it drain.
- 2. Cover potatoes with water, bring to a boil, simmer for 20 mins. Add broccoli after 10 mins.
- 3. Rinse lentils, cook for 10-15 mins. Drain excess water.
- 4. Drain potatoes and broccoli. Add lentils, cool, mash, and mix with flour.
- 5. Preheat oven to 180°C, prepare baking sheet. Shape and bread the dough.
- 6. Distribute nuggets on baking sheet, bake for 30 mins, let cool.
Micronutrienti in % del fabbisogno giornaliero
Ferro
2% del fabbisogno giornaliero
Magnesio
38% del fabbisogno giornaliero
Vitamina C
24% del fabbisogno giornaliero
Omega 3
1% del fabbisogno giornaliero
Vitamina A
2% del fabbisogno giornaliero
Calcio
10% del fabbisogno giornaliero
Folati
53% del fabbisogno giornaliero
Buono a sapersi
Hot to involve your child: Cutting: With close supervision, older children can cut the potatoes into large pieces using a safe knife. Measuring: They can measure out the flour and breadcrumbs. Breading: They can roll the shaped nuggets in the breadcrumbs. Arranging: They can place the nuggets on the baking sheet. Timing: Teach them to set a timer for the baking duration.
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