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Skyfies met frikkadelle en tamatiesous

Skyfies met frikkadelle en tamatiesous
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Voedingsfeite

Per porsie van 420 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 920 kcal
46% DV
Totale vet 54.0g
83% DV
Mono-onversadigde vet24.0g
Poli-onversadigde vet14.0g
Versadigde vet13.0g
Transvet0.8g
Totale koolhidrate 86.0g
29% DV
Vesel8.0g
Stysel70.0g
Suikers8.0g
Proteïen 24.0g
48% DV
Dierlike proteïen18.0g
Plantaardige proteïen6.0g

Oor

’n Groot porsie diepgebraaide skyfies met verskeie gebraaide frikkadelle en tamatiesous aan die kant. Hierdie maaltyd is hoog in kalorieë, vet, natrium en verfynde koolhidrate, met matige proteïen.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)10.0mcg33%
Cholien95.0mg17%
Folaat (B9)58.0mcg14%
Niasien (B3)6.8mg43%
Pantoteensuur (B5)1.9mg38%
Riboflavien (B2)0.4mg29%
Tiamien (B1)0.4mg35%
Vitamien A35.0mcg4%
Vitamien B122.1mcg88%
Vitamien B60.9mg56%
Vitamien C22.0mg24%
Vitamien D0.6mcg3%
Vitamien E3.2mg21%
Vitamien K16.0mcg13%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium78.0mg8%
Koper310.0mcg34%
Yster3.9mg22%
Magnesium62.0mg15%
Fosfor290.0mg41%
Kalium1280.0mg27%
Selenium24.0mcg44%
Natrium980.0mg43%
Sink4.8mg44%

Franse friet met frikkadelle en tamatiesous

'n Stewige bord bros Franse friet bedien met gekruide beesvleisfrikkadelle en 'n eenvoudige ketchup-tamatiesous. Dit is 'n informele trooskosgereg wat sout friet, hartige frikkadelle en 'n soet-suur bolaag kombineer.

Bestanddele


  • Aartappels 220 g

  • Beesvleis 120 g

  • Broodkrummels 20 g

  • Eier 20 g

  • Ui 15 g

  • Swartpeper 1 g

  • Sout 3 g

  • Groente-olie 25 g

  • Ketchup 10 g

  • Tamatie 6 g


    • Totaal: 420 g

    Instruksies


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

  • 2. Meng die beesvleis, broodkrummels, eier, fyngekapte ui, swartpeper en sout. Vorm klein frikkadelle.

  • 3. Verhit die groente-olie in 'n pan. Braai die frikkadelle tot verbruin en gaar.

  • 4. Braai die aartappels in die oorblywende olie tot goudbruin en bros.

  • 5. Kap die tamatie en meng dit met die ketchup om 'n vinnige sous te maak.

  • 6. Bedien die friet saam met die frikkadelle en skep die ketchup-tamatiesous bo-oor of langsaan.


    • Voorbereidingstyd en gaarmaaktyd


  • Voorbereidingstyd: 15 minute

  • Gaarmaaktyd: 20 minute


    • Nuttige wenke


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

  • Hou die frikkadelle klein sodat hulle eweredig gaar word.

  • Bedien onmiddellik vir die beste tekstuur.
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