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Potatoe cutlets

Nutrient content per cutlet: Calories 36 kcal Carbs 6 g Fat 1 g Protein 1 g

Fun facts

Health benefits of potato: * Potatoes are rich in compounds like flavonoids, carotenoids and phenolic acids. These compounds act as antioxidants in the body by neutralizing potentially harmful molecules known as free radicals. When free radicals accumulate, they can increase the risk of chronic diseases like heart disease, diabetes and cancer. * Potatoes contain a special type of starch known as resistant starch. This starch is not broken down and fully absorbed by the body. Instead, it reaches the large intestine where it becomes a source of nutrients for the beneficial bacteria in your gut. Research has linked resistant starch to many health benefits, including reducing insulin resistance, which, in turn, improves blood sugar control. * Aside from being nutritious, potatoes are also incredibly filling. In one study, 11 people were fed 38 common foods and asked to rate foods based on how filling they were. Potatoes received the highest fullness rating of them all. In fact, potatoes were rated as being seven times more filling than croissants, which were ranked as the least filling food item.

Recipe 6 cutlets Ingredients: 3 boiled potatoes 2 tablespoons vegetable yogurt 1 handful of fresh dill 1 teaspoon oil 1 teaspoon lemon pepper 1/2 teaspoon salt Preparation: Possibility to use the remaining boiled potatoes. However, if there are no boiled potatoes, you can boil a larger amount of potatoes and adjust the recipe according to the number of potatoes. Wash the potatoes. Take a pot and add a liter of water. Place the pot on the stove and bring the water to the boil. When the water boils, add the potatoes. Boil the potatoes for 15-20 minutes. Once the potatoes are cooked, let them cool slightly. Take a fork and crush the potatoes with a fork. Add dill, salt, yogurt and lemon pepper to the potatoes.

Mix everything together. Take a pan and spread a teaspoon of oil on it. When the pan is hot form using your hands the potato cutlets. Place the potato cutlets in a pan. Fry on both sides for 5-7 minutes.

While you wait for the potato cutlets to cook, you can prepare a fresh salad. To serve, place the lettuce leaves on a plate. Set aside fresh salad and potato cutlets. If you prepare a larger quantity, you can store in the refrigerator for up to a week. Enjoy for a lunch or a quick snack. Bon Appetit!

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   © 2019 Spice the Spirit|Kariina Kuningas