Your Recipe

Colcannon

Zutat  Menge  Kalorien 
Kohl, roh 75g 19kcal
Kartoffeln, roh, Fruchtfleisch und Schale 152g 117kcal
Butter ohne Salz 56.7g 407kcal
Milch, ganz 145g 87kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:
• 4 large potatoes, peeled and diced
• 1/2 head cabbage, shredded (or 1 bunch kale, chopped)
• 1/2 cup milk
• 4 tablespoons butter
• Salt and pepper to taste
Instructions:
1. Prepare Colcannon:
o Boil potatoes in salted water until tender, about 15-20 minutes. Drain well.
o In a separate pot, cook shredded cabbage (or kale) in boiling salted water for 5-7 minutes until tender. Drain well.
o In a saucepan, heat milk and butter until butter is melted.
o Mash potatoes and mix in cooked cabbage (or kale). Gradually add warm milk mixture, stirring until smooth and creamy.
o Season with salt and pepper to taste.
o Serve hot as a side dish, traditionally topped with a knob of butter.

Nährwertangaben 
Portionsgröße  71 g | ml
Menge pro Portion  105
439
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.5g 11%
Gesättigte Fettsäuren  8.1g 41%
Natrium 14mg 1%
Gesamte Kohlenhydrate  6.3g 2%
Ballaststoffe  0.8g 3%
Zucker  1.8g
Protein  6.3g 13%
Vitamin D 0.3mcg 1%
Kalzium 40mg 3%
Eisen  0.3mg 1%
Kalium 167mg 4%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 72.996 mcg 8%
Thiamin [B1] 0.042 mg 4%
Riboflavin [B2] 0.05 mg 4%
Niacin [B3] 0.327 mg 2%
Pantothensäure [B5] 0.112 mg 2%
Vitamin B6 0.106 mg 6%
Cobalamin [B12] 0.147 mcg 0%
Folat [B9] 9.459 mcg 0%
Vitamin C 9.566 mg 11%
Vitamin D 0.266 mcg 1%
Vitamin E 0.253 mg 2%
Vitamin K 10.741 mcg 9%
Betain 0.101 mg 0%
Cholin 10.481 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  6.3 g 2%
Sugars 1.8 g 4%
Ballaststoffe  0.8 g 3%
Carbohydrate 5.2 g 0%
Netto-Kohlenhydrate 4.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.024 g 0%
Arginin 0.038 g 0%
Asparaginsäure 0.143 g 0%
Cystein 0.008 g 0%
Glutaminsäure 0.142 g 0%
Glycin 0.02 g 0%
Histidin 0.014 g 0%
Isoleucin 0.025 g 0%
Leucin 0.038 g 0%
Lysin 0.039 g 0%
Methionin 0.012 g 0%
Phenylalanin 0.028 g 0%
Prolin 0.03 g 0%
Serin 0.03 g 0%
Threonin 0.025 g 0%
Tryptophan 0.008 g 0%
Tyrosin 0.018 g 0%
Valin 0.037 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 40.03 mg 3%
Kupfer 0.03 mg 4%
Fluorid 0.39 mcg 0%
Eisen  0.27 mg 1%
Magnesium 10.42 mg 2%
Mangan 0.06 mg 3%
Phosphor 44.37 mg 4%
Kalium 167.43 mg 4%
Selen 0.69 mcg 1%
Natrium 13.99 mg 1%
Zink 0.2 mg 2%
andere
Nährstoff Menge  DV
Wasser 54.418 g 0%
Asche 0.37 g 0%