Your Recipe

Sweet potato bubble and squeak

Zutat  Menge  Kalorien 
Kohl, roh 320g 80kcal
Käsefeta 150g 398kcal
Ei roh ganz 400g 572kcal
Olivenöl 60g 530kcal
Essig destilliert 60g 11kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 34g 11kcal

Recipe Instructions:

Ingredients
4 green onions
1 medium orange sweet potato (400g)
¼ cup (60ml) extra virgin olive oil
4 cups (320g) finely shredded wombok
8 eggs
¼ cup (60ml) white wine vinegar
150g fetta

Method
1 Thinly slice green onions; reserve 2 tablespoons to serve. Cut sweet potato into chunky wedges. Heat 2 tablespoons olive oil in a large frying pan over medium-high heat; cook sweet potato wedges, turning occasionally, for 5 minutes or until golden.
2 Add green onions and wombok to frying pan, stir to combine with the sweet potato; cook for 5 minutes or until wombok is tender. Season to taste. Remove from heat, cover to keep warm.
3 Half fill a large saucepan with water; bring to the boil. Add vinegar to the water. Crack 1 egg into a cup. Swirl the boiling water with a whisk to create a whirlpool, then slide egg into pan; repeat with remaining eggs. When all eggs are in the pan allow the water to return to the boil. Cover the pan, turn off heat; stand for 3 minutes or until a light film of egg white sets over the yolks. Remove eggs with a slotted spoon; drain on a plate lined with paper towel.
4 Divide bubble and squeak among plates, top with two poached eggs each. Serve sprinkled with grated fetta, reserved green onion and drizzled with remaining olive oil.

Nährwertangaben 
Portionsgröße  256 g | ml
Menge pro Portion  400
1675
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 33g 42%
Gesättigte Fettsäuren  10g 52%
Natrium 585mg 25%
Gesamte Kohlenhydrate  7.4g 3%
Ballaststoffe  2.2g 8%
Zucker  3.1g
Protein  19g 38%
Vitamin D 2.2mcg 11%
Kalzium 280mg 22%
Eisen  2.6mg 14%
Kalium 321mg 7%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 215.125 mcg 24%
Thiamin [B1] 0.151 mg 13%
Riboflavin [B2] 0.812 mg 62%
Niacin [B3] 0.678 mg 4%
Pantothensäure [B5] 2.072 mg 41%
Vitamin B6 0.433 mg 25%
Cobalamin [B12] 1.524 mcg 0%
Folat [B9] 98.84 mcg 0%
Vitamin C 30.878 mg 34%
Vitamin D 2.15 mcg 11%
Vitamin E 3.444 mg 23%
Vitamin K 88.5 mcg 74%
Betain 0.635 mg 0%
Cholin 308.865 mg 56%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  7.4 g 3%
Sugars 3.1 g 6%
Ballaststoffe  2.2 g 8%
Carbohydrate 6.8 g 0%
Netto-Kohlenhydrate 4.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.015 g 0%
Arginin 1.067 g 0%
Asparaginsäure 1.733 g 0%
Cystein 0.312 g 0%
Glutaminsäure 2.848 g 0%
Glycin 0.5 g 0%
Histidin 0.478 g 0%
Isoleucin 1.003 g 0%
Leucin 1.651 g 0%
Lysin 1.412 g 0%
Methionin 0.529 g 0%
Phenylalanin 0.964 g 0%
Prolin 1.077 g 0%
Serin 1.459 g 0%
Threonin 0.829 g 0%
Tryptophan 0.253 g 0%
Tyrosin 0.769 g 0%
Valin 1.298 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 280.05 mg 22%
Kupfer 0.11 mg 12%
Fluorid 1.9 mcg 0%
Eisen  2.58 mg 14%
Magnesium 30.58 mg 7%
Mangan 0.19 mg 8%
Phosphor 348.92 mg 28%
Kalium 321.16 mg 7%
Selen 36.69 mcg 67%
Natrium 585.49 mg 25%
Zink 2.55 mg 23%
andere
Nährstoff Menge  DV
Wasser 192.447 g 0%
Asche 3.594 g 0%