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Frikkadelle met skyfies en tamatiesous

Frikkadelle met skyfies en tamatiesous
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Voedingsfeite

Per porsie van 360 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 760 kcal
38% DV
Totale vet 44.0g
68% DV
Mono-onversadigde vet20.0g
Poli-onversadigde vet9.0g
Versadigde vet12.0g
Transvet0.8g
Totale koolhidrate 67.0g
22% DV
Vesel6.0g
Stysel53.0g
Suikers8.0g
Proteïen 24.0g
48% DV
Dierlike proteïen21.0g
Plantaardige proteïen3.0g

Oor

'n Bord dikgesnyde skyfies met verskeie gebraaide frikkadelle en 'n klein porsie tamatiesous. Hierdie maaltyd is energiedig, hoog in vet en stysel, met matige proteïen en natrium.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)11.0mcg37%
Cholien95.0mg17%
Folaat (B9)52.0mcg13%
Niasien (B3)6.8mg43%
Pantoteensuur (B5)1.6mg32%
Riboflavien (B2)0.4mg32%
Tiamien (B1)0.3mg29%
Vitamien A18.0mcg2%
Vitamien B122.1mcg88%
Vitamien B60.8mg50%
Vitamien C14.0mg16%
Vitamien D0.6mcg3%
Vitamien E2.1mg14%
Vitamien K12.0mcg10%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium58.0mg6%
Koper210.0mcg23%
Yster3.4mg19%
Magnesium52.0mg12%
Fosfor290.0mg41%
Kalium1180.0mg25%
Selenium24.0mcg44%
Natrium980.0mg43%
Sink4.6mg42%

Frikkadelle met Franse skyfies en tamatiesous

’n Eenvoudige trooskosbord van bros Franse skyfies bedien met pan-gebraaide frikkadelle en tamatiesous. Dit is ’n stewige, bekende gereg met sout, hartige en pikante geure.

Bestanddele


  • Aartappels, 200 g

  • Beesvleis, 60 g

  • Varkvleis, 40 g

  • Tamatiesous, 25 g

  • Plantaardige olie, 20 g

  • Ui, 10 g

  • Broodkrummels, 12 g

  • Eier, 10 g

  • Sout, 2 g

  • Swartpeper, 1 g


    • Totale gewig: 360 g

    Instruksies


  • 1. Skil en sny die aartappels in skyfies. Spoel dit af en droog dit goed af.

  • 2. Meng die beesvleis, varkvleis, ui, broodkrummels, eier, sout en swartpeper totdat dit goed gemeng is. Vorm klein frikkadelle.

  • 3. Verhit die plantaardige olie in ’n pan. Braai die frikkadelle totdat dit verbruin en gaar is.

  • 4. Braai die aartappels in dieselfde of ’n aparte pan totdat dit goudbruin en bros is.

  • 5. Skep die skyfies en frikkadelle saam op ’n bord en bedien dan met tamatiesous.


    • Voorbereidingstyd


    15 minute

    Gaarmaaktyd


    20 minute

    Nuttige wenke


  • Droog die aartappels goed af voor braai vir beter brosheid.

  • Moenie die frikkadelmengsel oormeng nie, sodat dit sag bly.

  • Bedien die tamatiesous langsaan of drup dit liggies oor die skyfies.
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