Recipes · Portuguese · Side Dishes
Batatas a Murro (Punched Potatoes)
One serving has 293 kcal and 4 g protein, and at least a fifth of a woman's daily need of copper (34%), pyridoxine (32%), vitamin C (26%), potassium (22%), manganese (21%) and phosphorus (20%). Ready in 60 minutes.
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- Preparation: 10 min
- Cooking: 50 min
- Makes: 1 serving (239 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 220 g Potatoes, red, raw
- 15 g Olive oil
- 3 g Garlic, raw
- 0.8 g Salt
- 0.5 g Paprika
Method
- Scrub the small new potatoes, leaving the skins on, and pat dry.
- Toss them with half the olive oil and a little of the salt, then roast at 200 °C (400 °F) for 45-50 minutes, turning once, until the skins are crisp and a knife slides in easily.
- Take the potatoes out and, protecting your hand with a cloth, press down firmly on each one with your fist or the back of a spoon to crack it open without fully flattening it.
- Mash the garlic into the remaining olive oil.
- Drizzle the garlic oil generously over the cracked potatoes and sprinkle with the remaining salt and the paprika.
- Return to the oven for 5 minutes to crisp up the cracked edges, then serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 293 kcal | 14% |
| Carbohydrates | 36.2 g | |
| Water | 180 mL | |
| Fiber | 4 g | 13% |
| Protein | 4.4 g | 9% |
| Tryptophan | 0.04 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.14 g | |
| Leucine | 0.21 g | |
| Lysine | 0.23 g | |
| Methionine | 0.07 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.17 g | |
| Tyrosine | 0.1 g | |
| Valine | 0.22 g | |
| Histidine | 0.08 g | |
| Fat | 15.4 g | |
| Monounsaturated | 11 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 2.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 28.9 mg | 3% |
| Copper | 0.31 mg | 34% |
| Iron | 1.9 mg | 10% |
| Magnesium | 50 mg | 16% |
| Manganese | 0.37 mg | 21% |
| Phosphorus | 140 mg | 20% |
| Potassium | 1,025 mg | 22% |
| Selenium | 1.6 µg | 3% |
| Sodium | 351 mg | |
| Zinc | 0.78 mg | 10% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.08 mg | 7% |
| Niacin (vitamin B3) | 2.6 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.64 mg | 13% |
| Pyridoxine (vitamin B6) | 0.42 mg | 32% |
| Folate (vitamin B9) | 39.9 µg | 10% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 37.1 mg | 9% |
| Vitamin A | 12.3 µg | 2% |
| Vitamin C | 19.9 mg | 26% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 15.9 µg | 18% |
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
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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