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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 43.0g
66% DV
Mono-onversadigde vet21.0g
Poli-onversadigde vet9.0g
Versadigde vet11.0g
Transvet0.8g
Totale koolhidrate 72.0g
24% DV
Vesel6.0g
Stysel58.0g
Suikers8.0g
Proteïen 22.0g
44% DV
Dierlike proteïen18.0g
Plantaardige proteïen4.0g

Oor

’n Gereg van gebraaide aartappels en frikkadelle met tamatiesous. Dit is energiedig, hoog in vet en verfynde koolhidrate, met matige proteïen en natrium.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)9.0mcg30%
Cholien78.0mg14%
Folaat (B9)48.0mcg12%
Niasien (B3)5.8mg36%
Pantoteensuur (B5)1.4mg28%
Riboflavien (B2)0.3mg25%
Tiamien (B1)0.3mg23%
Vitamien A35.0mcg4%
Vitamien B121.7mcg71%
Vitamien B60.7mg42%
Vitamien C18.0mg20%
Vitamien D0.4mcg2%
Vitamien E2.1mg14%
Vitamien K18.0mcg15%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium72.0mg7%
Koper210.0mcg23%
Yster3.4mg19%
Magnesium52.0mg12%
Fosfor255.0mg36%
Kalium980.0mg21%
Selenium24.0mcg44%
Natrium920.0mg40%
Sink4.1mg37%

Frikkadelle met Patat en Ketchup

’n Eenvoudige trooskosbord van bros patat bedien met pan-gebraaide beesfrikkadelle en ’n vinnige tamatie-ketchupsous. Dit is vullend, hartig en die beste warm geëet.

Bestanddele


Totaal: 360 g

  • Aartappels, 180 g

  • Beesvleis, 90 g

  • Broodkrummels, 15 g

  • Eier, 15 g

  • Ui, 15 g

  • Tamatie, 20 g

  • Ketchup, 10 g

  • Groente-olie, 10 g

  • Sout, 3 g

  • Swartpeper, 2 g


    • Instruksies



  • 1. Skil die aartappels en sny dit in patat.

  • 2. Spoel en droog die patat goed af. Verhit die groente-olie en braai die aartappels tot goudbruin en bros. Dreineer en geur liggies met sout.

  • 3. Kap die ui fyn en meng dit met die beesvleis, broodkrummels, eier, sout en swartpeper.

  • 4. Vorm die mengsel in klein frikkadelle.

  • 5. Kook die frikkadelle in ’n pan tot bruin en gaar.

  • 6. Kap die tamatie en verhit dit kortliks saam met die ketchup om ’n eenvoudige sous te maak.

  • 7. Bedien die frikkadelle met die patat en skep die ketchup-tamatiesous oor of langs hulle.


    • Voorbereidingstyd en gaarmaaktyd


  • Voorbereidingstyd: 15 minute

  • Gaarmaaktyd: 20 minute


    • Nuttige wenke


  • Droog die aartappels goed af voor braai vir brosser patat.

  • Hou die frikkadelle klein sodat hulle egalig gaar word.

  • Bedien onmiddellik vir die beste tekstuur.
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