Recipes · Canadian · Side Dishes
Poutine
One serving has 579 kcal and 19 g protein, and at least a fifth of a woman's daily need of pyridoxine (56%), phosphorus (52%), vitamin K (46%), zinc (40%), calcium (39%) and copper (33%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (350 g)
- Difficulty: Easy
- Contains: beef, dairy, gluten
Ingredients
- 200 g Potatoes, russet, raw
- 20 g Vegetable oil
- 50 g Cheddar cheese
- 80 g Gravy, beef
Method
- Cut the potatoes into fries, soak in cold water for 10 minutes, then drain and pat dry.
- Fry in the oil at 175 °C (350 °F) for 8-10 minutes, until golden and crisp; drain and season lightly.
- Warm the gravy in a small pan until hot.
- Pile the fries on a plate, scatter the cheese curds (the cheddar listed) over while the fries are still hot enough to soften them slightly, and pour the hot gravy over the top.
- Serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 579 kcal | 27% |
| Carbohydrates | 41.7 g | |
| Water | 246 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 18.7 g | 39% |
| Tryptophan | 0.27 g | |
| Threonine | 0.52 g | |
| Isoleucine | 0.6 g | |
| Leucine | 0.97 g | |
| Lysine | 0.51 g | |
| Methionine | 0.27 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.54 g | |
| Tyrosine | 0.55 g | |
| Valine | 0.7 g | |
| Histidine | 0.27 g | |
| Fat | 38.7 g | |
| Monounsaturated | 10 g | |
| Polyunsaturated | 12.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 10.8 g | |
| Saturated | 13.5 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 51.9 mg | |
| Calcium | 386 mg | 39% |
| Copper | 0.3 mg | 33% |
| Iron | 2.4 mg | 13% |
| Magnesium | 61.1 mg | 20% |
| Manganese | 0.49 mg | 27% |
| Phosphorus | 362 mg | 52% |
| Potassium | 937 mg | 20% |
| Selenium | 15.8 µg | 29% |
| Sodium | 843 mg | |
| Zinc | 3.2 mg | 40% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 2.6 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.82 mg | 16% |
| Pyridoxine (vitamin B6) | 0.73 mg | 56% |
| Folate (vitamin B9) | 43.1 µg | 11% |
| Cobalamin (vitamin B12) | 0.63 µg | 26% |
| Choline | 38.5 mg | 9% |
| Vitamin A | 169 µg | 24% |
| Vitamin C | 11.4 mg | 15% |
| Vitamin D (D2 + D3) | 12 IU | 2% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 41.7 µg | 46% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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