Recipes · French · Casseroles
Hachis Parmentier
One serving has 651 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (143%), pyridoxine (107%), zinc (96%), niacin (71%), phosphorus (62%) and selenium (50%). Ready in 50 minutes.
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- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (499 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: beef, celery, dairy
Ingredients
- 150 g Beef, ground, 85% lean, raw
- 30 g Onions, raw
- 3 g Garlic, raw
- 10 g Tomato paste
- 40 g Beef broth
- 220 g Potatoes, russet, raw
- 15 g Butter, unsalted
- 30 g Milk, whole
- 0.1 g Nutmeg
- 0.8 g Salt
- 0.3 g Black pepper
Method
- Brown the beef with the onion and garlic until the beef is no longer pink.
- Stir in the tomato paste and broth, season with the salt and pepper, and simmer for 10 minutes until thickened.
- Meanwhile, boil the potatoes until tender, drain, and mash with the butter, milk and nutmeg until smooth.
- Spread the beef mixture in a baking dish and top evenly with the mashed potato, running a fork over the top for texture.
- Bake at 200°C (400°F) for 20-25 minutes until the top is golden in spots.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 651 kcal | 31% |
| Carbohydrates | 47.1 g | |
| Water | 375 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 35.1 g | 73% |
| Tryptophan | 0.16 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.4 g | |
| Methionine | 0.75 g | |
| Cystine | 0.3 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.93 g | |
| Valine | 1.5 g | |
| Histidine | 0.95 g | |
| Fat | 36 g | |
| Monounsaturated | 13.5 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.91 g | |
| Saturated | 16.9 g | |
| Trans-Fats | 1.3 g | |
| Cholesterol | 137 mg | |
| Calcium | 109 mg | 11% |
| Copper | 0.4 mg | 44% |
| Iron | 5.5 mg | 31% |
| Magnesium | 90.3 mg | 29% |
| Manganese | 0.53 mg | 29% |
| Phosphorus | 434 mg | 62% |
| Potassium | 1,586 mg | 34% |
| Selenium | 27.2 µg | 50% |
| Sodium | 591 mg | |
| Zinc | 7.6 mg | 96% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 10 mg | 71% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 1.4 mg | 107% |
| Folate (vitamin B9) | 49.7 µg | 12% |
| Cobalamin (vitamin B12) | 3.4 µg | 143% |
| Choline | 134 mg | 32% |
| Vitamin A | 130 µg | 19% |
| Vitamin C | 17.9 mg | 24% |
| Vitamin D (D2 + D3) | 19.8 IU | 3% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 8.8 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
5.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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