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Hash Kentang dan Sayur Ringkas

Hash Kentang dan Sayur Ringkas
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Fakta Pemakanan

Setiap hidangan 320g

% Nilai Harian berdasarkan diet 2000 kcal

Kalori 255 kcal
13% DV
Jumlah Lemak 6.1g
9% DV
Lemak Mono Tak Tepu3.1g
Lemak Poli Tak Tepu1.9g
Lemak Tepu0.8g
Jumlah Karbohidrat 47.8g
16% DV
Serat6.4g
Kanji35.2g
Jumlah Gula6.2g
Protein 5.2g
10% DV
Protein Tumbuhan5.2g

Tentang

Hidangan berasaskan sayur yang dibuat terutamanya daripada kentang, lobak merah dan bawang yang ditumis ringan dengan minyak. Ia sederhana tinggi karbohidrat, agak rendah protein, serta membekalkan serat, kalium dan vitamin A.

Bahan-bahan

Vitamin & Mineral

Vitamin

NutrienJumlahDV%Separuh hayat
Biotin (B7)5.5mcg18%
Kolina24.0mg4%
Folat (B9)42.0mcg11%
Niasin (B3)3.1mg19%
Asid Pantotenik (B5)0.9mg19%
Riboflavin (B2)0.1mg8%
Tiamina (B1)0.2mg18%
Vitamin A980.0mcg109%
Vitamin B60.6mg34%
Vitamin C24.5mg27%
Vitamin E1.2mg8%
Vitamin K18.0mcg15%

Mineral

NutrienJumlahDV%Separuh hayat
Kalsium42.0mg4%
Kuprum210.0mcg23%
Zat Besi1.6mg9%
Magnesium46.0mg11%
Fosforus128.0mg18%
Kalium980.0mg21%
Selenium2.8mcg5%
Natrium420.0mg18%
Zink0.8mg7%

Hash Kentang dan Sayur Ringkas

Hash kentang dan sayur gaya rustik yang dimasak dalam kuali, dibuat dengan kentang, lobak merah, dan bawang, diperisakan secara ringkas dengan garam dan lada hitam. Ia ialah hidangan sampingan berperisa atau sajian ringan yang mudah.

Bahan-bahan


  • Kentang 180 g

  • Lobak merah 70 g

  • Bawang 50 g

  • Minyak sayuran 15 g

  • Garam 3 g

  • Lada hitam 2 g


    • Jumlah: 320 g

    Arahan


  • 1. Kupas dan potong dadu kentang dan lobak merah kepada kepingan kecil yang sekata. Hiris bawang nipis.

  • 2. Panaskan minyak sayuran dalam kuali dengan api sederhana.

  • 3. Masukkan bawang dan masak selama 2 hingga 3 minit sehingga lembut.

  • 4. Masukkan kentang dan lobak merah, kemudian perasakan dengan garam dan lada hitam.

  • 5. Masak sambil dikacau sekali-sekala selama 15 hingga 20 minit sehingga sayur-sayuran empuk dan sedikit perang.

  • 6. Hidangkan panas.


    • Masa penyediaan


    10 minit

    Masa memasak


    20 minit

    Petua berguna


  • Potong sayur-sayuran secara sekata supaya ia masak pada kadar yang sama.

  • Untuk lebih keperangan, biarkan hash tanpa dikacau seketika sebelum mengacaunya semula.

  • Laraskan perasa pada akhir mengikut cita rasa.
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