Recipes · Libyan · Main Courses
Mafrum (Stuffed Fried Potatoes in Tomato Sauce)
One serving has 554 kcal and 25 g protein, and at least a fifth of a woman's daily need of cobalamin (87%), pyridoxine (85%), zinc (64%), niacin (55%), copper (50%) and phosphorus (47%). Ready in 60 minutes.
- Preparation: 25 min
- Cooking: 35 min
- Makes: 1 serving (407 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: beef, egg, gluten
Ingredients
- 150 g Potatoes, russet, raw
- 90 g Beef, ground, 85% lean, raw
- 20 g Onions, raw
- 5 g Garlic, raw
- 0.5 g Cumin
- 0.5 g Paprika
- 15 g Eggs, whole, raw
- 10 g Flour, all-purpose
- 100 g Tomatoes, canned, crushed
- 15 g Olive oil
- 1 g Salt
- 0.2 g Cayenne pepper
Method
- Mix the ground beef with the finely chopped onion, garlic, cumin, half the paprika, the egg and half the salt until well combined.
- Slice the potato into thick discs and cut a deep pocket into the side of each without cutting all the way through; stuff each pocket with the meat mixture.
- Dust the stuffed potatoes lightly with the flour and fry them in the oil over medium heat for 4-5 minutes per side until golden.
- Transfer to a pan with the crushed tomatoes, remaining paprika, cayenne and remaining salt.
- Cover and simmer over low heat for 20-25 minutes, until the potatoes are tender and the meat is cooked through with no pink remaining.
- Serve hot with the tomato sauce spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 554 kcal | 26% |
| Carbohydrates | 46.3 g | |
| Water | 300 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 25.2 g | 53% |
| Tryptophan | 0.14 g | |
| Threonine | 0.81 g | |
| Isoleucine | 0.93 g | |
| Leucine | 1.6 g | |
| Lysine | 1.6 g | |
| Methionine | 0.52 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.86 g | |
| Tyrosine | 0.66 g | |
| Valine | 1.1 g | |
| Histidine | 0.65 g | |
| Fat | 30.7 g | |
| Monounsaturated | 17.5 g | |
| Polyunsaturated | 2.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.3 g | |
| Saturated | 7.8 g | |
| Trans-Fats | 0.78 g | |
| Cholesterol | 117 mg | |
| Calcium | 97 mg | 10% |
| Copper | 0.45 mg | 50% |
| Iron | 5.9 mg | 33% |
| Magnesium | 81 mg | 26% |
| Manganese | 0.64 mg | 36% |
| Phosphorus | 327 mg | 47% |
| Potassium | 1,289 mg | 27% |
| Selenium | 24.3 µg | 44% |
| Sodium | 665 mg | |
| Zinc | 5.1 mg | 64% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 7.7 mg | 55% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 31% |
| Pyridoxine (vitamin B6) | 1.1 mg | 85% |
| Folate (vitamin B9) | 69.2 µg | 17% |
| Cobalamin (vitamin B12) | 2.1 µg | 87% |
| Choline | 134 mg | 31% |
| Vitamin A | 55.4 µg | 8% |
| Vitamin C | 21 mg | 28% |
| Vitamin D (D2 + D3) | 15 IU | 3% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 19 µg | 21% |
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
3.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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