
Veggie Hash Browns
Glicemia: 5Porzioni: 4Tempo di preparazione: 15minPasto: Pranzo
Micronutrienti:Vitamina ACalcioMagnesio
Macronutrienti per 100 g
Energia
96kcal
Zuccheri
3g
Grassi
5g
Fibre
2g
Grassi saturi
1g
Proteine
4g
Carboidrati
10g
Sodio
366mg
Ingredienti
- 2 tbsp Extra virgin olive oil
- 1 sliced Leek
- 310g / 10.93oz grated Sweet potato
- 280g / 9.88oz finely shredded Tuscan cabbage or silverbeet
- 1 tbsp Ground coriander
- 1 tbsp Ground cumin
- 2 tsp Smoked paprika
- 3 lightly whisked Eggs
- 1 tsp Salt
- 1 tsp freshly ground Black pepper
- to serve Flat-leaf parsley leaves
- to serve Lemon wedges
Preparazione
- Heat 1 tbsp olive oil in a large frying pan over medium-high heat.
- Sauté the sliced leek for 2 minutes or until softened.
- Add 310g / 10.93oz grated sweet potato, 280g / 9.88oz finely shredded Tuscan cabbage or silverbeet, 1 tbsp ground coriander, 1 tbsp ground cumin, and 2 tsp smoked paprika. Cook until the cabbage has wilted.
- Transfer the mixture to a large bowl and allow to cool.
- Stir 3 lightly whisked eggs, 1 tsp salt, and 1 tsp freshly ground black pepper into the vegetable mixture.
- Heat the remaining 1 tbsp olive oil in the frying pan over medium heat.
- Cook the hash browns in batches, using a quarter of the mixture for each one, for 2-3 minutes on each side or until golden brown.
- Serve the hash browns sprinkled with parsley and with lemon wedges on the side.
Micronutrienti in % del fabbisogno giornaliero
Ferro
2% del fabbisogno giornaliero
Magnesio
44% del fabbisogno giornaliero
Vitamina C
18% del fabbisogno giornaliero
Omega 3
1% del fabbisogno giornaliero
Vitamina A
42% del fabbisogno giornaliero
Calcio
56% del fabbisogno giornaliero
Folati
23% del fabbisogno giornaliero
Buono a sapersi
Replace the Tuscan cabbage with silverbeet, English spinach, bok choy, or any leafy green vegetable. Top with poached egg and vegetables like baby spinach, pea shoots, mushrooms, asparagus, or brussels sprouts. Optional additions include avocado, tomato salsa, beetroot relish, sesame seeds, or pumpkin seeds for added crunch.
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