Recipes · Polish · Main Courses
Prażonki
One serving has 644 kcal and 35 g protein, and at least a fifth of a woman's daily need of thiamin (128%), pyridoxine (102%), selenium (82%), niacin (65%), phosphorus (63%) and zinc (63%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (512 g)
- Difficulty: Easy
- Diets: Gluten-free, Dairy-free, High protein
- Contains: pork
Ingredients
- 150 g Pork shoulder, raw
- 30 g Bacon, raw
- 200 g Potatoes, russet, raw
- 30 g Onions, raw
- 0.5 g Marjoram, dried
- 1 g Salt
- 0.2 g Black pepper
- 100 g Water
Method
- Cut the pork shoulder into small chunks and the bacon into strips.
- Fry the bacon in a large pot until it starts to render its fat, then add the pork and brown well on all sides, 8-10 minutes.
- Add the onion and cook for 3-4 minutes until softened.
- Peel and cut the potatoes into large chunks and add them to the pot with the water and marjoram.
- Cover and simmer for 30-35 minutes, stirring occasionally, until the potatoes are tender and the meat is fully cooked through.
- Season with the salt and pepper.
- Serve hot straight from the pot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 644 kcal | 30% |
| Carbohydrates | 39.4 g | |
| Water | 394 mL | |
| Fiber | 3.4 g | 11% |
| Protein | 34.6 g | 72% |
| Tryptophan | 0.32 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2 g | |
| Lysine | 2.3 g | |
| Methionine | 0.66 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.87 g | |
| Valine | 1.4 g | |
| Histidine | 0.99 g | |
| Fat | 38.4 g | |
| Monounsaturated | 16.8 g | |
| Polyunsaturated | 4.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4 g | |
| Saturated | 13.2 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 126 mg | |
| Calcium | 71.3 mg | 7% |
| Copper | 0.38 mg | 42% |
| Iron | 3.9 mg | 22% |
| Magnesium | 83 mg | 27% |
| Manganese | 0.43 mg | 24% |
| Phosphorus | 443 mg | 63% |
| Potassium | 1,401 mg | 30% |
| Selenium | 45.3 µg | 82% |
| Sodium | 726 mg | |
| Zinc | 5 mg | 63% |
| Thiamin (vitamin B1) | 1.4 mg | 128% |
| Riboflavin (vitamin B2) | 0.51 mg | 46% |
| Niacin (vitamin B3) | 9.1 mg | 65% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 1.3 mg | 102% |
| Folate (vitamin B9) | 42.6 µg | 11% |
| Cobalamin (vitamin B12) | 1.3 µg | 53% |
| Choline | 133 mg | 31% |
| Vitamin A | 8.4 µg | 1% |
| Vitamin C | 14.9 mg | 20% |
| Vitamin D (D2 + D3) | 110 IU | 18% |
| Vitamin E | 0.45 mg | 3% |
| Vitamin K | 7.2 µg | 8% |
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
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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