Recipes · German · Main Courses
Labskaus
One serving has 583 kcal and 39 g protein, and at least a fifth of a woman's daily need of selenium (111%), cobalamin (89%), choline (67%), pyridoxine (64%), zinc (63%) and vitamin C (53%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (440 g)
- Difficulty: Easy
- Diets: Gluten-free, High protein
- Contains: beef, dairy, egg
Ingredients
- 100 g Corned beef, canned
- 180 g Potatoes, raw
- 40 g Onions, raw
- 40 g Beets, pickled
- 10 g Butter, unsalted
- 55 g Eggs, whole, raw
- 15 g Pickles, dill
- 0.2 g Black pepper
Method
- Peel and boil the potatoes for 15 minutes until tender; drain and mash roughly.
- Fry the onion in half the butter over medium heat for 5 minutes until soft, then stir in the corned beef and warm through, breaking it up with a spoon.
- Finely chop most of the pickled beets and stir them through the potato along with the corned beef and onion, to turn the mash a pale pink.
- Season with the pepper.
- Fry the egg in the remaining butter until the white is fully set; for pregnant women, young children or the elderly, cook the yolk through too rather than leaving it soft.
- Pile the labskaus onto a plate, top with the fried egg, and serve with the pickles and remaining beets alongside.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 583 kcal | 28% |
| Carbohydrates | 42.6 g | |
| Water | 326 mL | |
| Fiber | 5 g | 17% |
| Protein | 38.6 g | 81% |
| Tryptophan | 0.39 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.8 g | |
| Lysine | 2.8 g | |
| Methionine | 0.9 g | |
| Cystine | 0.55 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 28.6 g | |
| Monounsaturated | 10.3 g | |
| Polyunsaturated | 2.1 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 13 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 312 mg | |
| Calcium | 89.8 mg | 9% |
| Copper | 0.37 mg | 41% |
| Iron | 4.8 mg | 27% |
| Magnesium | 73.6 mg | 24% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 346 mg | 49% |
| Potassium | 1,104 mg | 23% |
| Selenium | 61.2 µg | 111% |
| Sodium | 1,170 mg | |
| Zinc | 5 mg | 63% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.5 mg | 45% |
| Niacin (vitamin B3) | 4.5 mg | 33% |
| Pantothenic acid (vitamin B5) | 2.1 mg | 43% |
| Pyridoxine (vitamin B6) | 0.83 mg | 64% |
| Folate (vitamin B9) | 81.8 µg | 20% |
| Cobalamin (vitamin B12) | 2.1 µg | 89% |
| Choline | 283 mg | 67% |
| Vitamin A | 158 µg | 23% |
| Vitamin C | 39.7 mg | 53% |
| Vitamin D (D2 + D3) | 55.1 IU | 9% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 9.3 µg | 10% |
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
4.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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