Recipes · Bulgarian · Main Courses
Patatnik
One serving has 425 kcal and 11 g protein, and at least a fifth of a woman's daily need of pyridoxine (68%), vitamin C (62%), phosphorus (39%), riboflavin (38%), vitamin K (37%) and copper (31%). Ready in 37 minutes.
- Preparation: 15 min
- Cooking: 22 min
- Makes: 1 serving (316 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 220 g Potatoes, raw
- 40 g Onions, raw
- 40 g Feta cheese
- 15 g Vegetable oil
- 0.3 g Mint, dried
- 0.2 g Black pepper
- 0.8 g Salt
Method
- Peel and coarsely grate the potatoes, then squeeze out the excess liquid.
- Mix the grated potato with the finely chopped onion, dried mint, black pepper and a little salt.
- Heat the oil in a heavy pan, spread the potato mixture in an even layer, and press down gently.
- Cook over medium-low heat for about 12 minutes until golden and crisp underneath, then flip and cook for another 10 minutes.
- Crumble the feta (sirene) over the top in the last few minutes so it softens, then slide onto a plate and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 425 kcal | 20% |
| Carbohydrates | 44 g | |
| Water | 232 mL | |
| Fiber | 5.4 g | 18% |
| Protein | 10.7 g | 22% |
| Tryptophan | 0.13 g | |
| Threonine | 0.41 g | |
| Isoleucine | 0.48 g | |
| Leucine | 0.79 g | |
| Lysine | 0.74 g | |
| Methionine | 0.22 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.46 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.67 g | |
| Histidine | 0.24 g | |
| Fat | 23.9 g | |
| Monounsaturated | 5.3 g | |
| Polyunsaturated | 8.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.8 g | |
| Saturated | 7.7 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 35.6 mg | |
| Calcium | 238 mg | 24% |
| Copper | 0.28 mg | 31% |
| Iron | 2.4 mg | 13% |
| Magnesium | 64.4 mg | 21% |
| Manganese | 0.46 mg | 26% |
| Phosphorus | 273 mg | 39% |
| Potassium | 1,027 mg | 22% |
| Selenium | 7.1 µg | 13% |
| Sodium | 782 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.88 mg | 68% |
| Folate (vitamin B9) | 55 µg | 14% |
| Cobalamin (vitamin B12) | 0.68 µg | 28% |
| Choline | 35.3 mg | 8% |
| Vitamin A | 51.6 µg | 7% |
| Vitamin C | 46.3 mg | 62% |
| Vitamin D (D2 + D3) | 6.4 IU | 1% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 33.2 µg | 37% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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