Recipes

Ingredients

• 900g Red potatoes, peeled and sliced
• 1 medium onion, sliced
• 1 vegetable stock cube
• 1 large carrot, peeled and sliced
• 225g Baby spinach, washed and drained
• 1 tablespoon olive or vegetable (rapeseed) oil
• 1/2 teaspoon ground nutmeg (optional)
• Pinch ground black pepper

Utensils

• Chopping board
• Greaseproof paper
• Kitchen scales
• Knife
• Large saucepan
• Measuring jug
• Sieve
• Vegetable peeler
• Wooden spoon

Step 1

Peel the potatoes, then cut them in half lengthways and slice

Step 2

Peel the carrot then cut into coin shaped slices

Step 3

In a large saucepan, heat the oil before adding the sliced onions and frying on a low heat until softened

Step 4

Stir in the potatoes and carrot, then mix, turning over to coat the slices well in the oil

Step 5

Crumble the stock cube into a measuring jug and make up to 150ml with boiling water

Step 6

Add the stock to the pan and season with a teaspoon of ground pepper and mix well

Step 7

Cover the pan with a sheet of greaseproof paper, gently pressed down on the potatoes before placing the pan lid on top

Step 8

Turn the heat down to the lowest setting and cook for 20 minutes until the vegetables are tender

Step 9

Shake the pan every now and then to make sure the potatoes dont stick

Step 10

While the potatoes are cooking, wash and drain the baby spinach, removing as much water as possible

Step 11

Add the spinach to the pan, turn up the heat and cook until the spinach has wilted and any excess moisture has gone

Step 12

Stir again now and then while adding the ground nutmeg if using

Each portion provides on average

Energy 996kj 238kcal 11.9%

Fat 5.62g 8%

Saturates 0.52g 3%

Carbohydrates 43.7g 44%

Sugars 5.32g 6%

Salt 1.19g 20%

Protein 6.52g Low

Fibre 5.82g High

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Copper

Manganese

Iodine

Selenium

Vitamin a

Vitamin c

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

Folate

Carbohydrates and Fibre

Potatoes are a good source of carbohydrates which are the bodies main source of energy. Especially when eaten with their skin, potatoes also contain good amounts of fibre, which helps keep our digestive systems healthy.

Protein and Minerals

Potatoes also contain good amounts of protein and important minerals such as iron and magnesium, which all help to keep our bodies functioning properly.

Send to Google Home