Recipes · Austrian · Main Courses
Tiroler Gröstl (Tyrolean Fried Potatoes with Roast Pork and a Fried Egg)
One serving has 660 kcal and 33 g protein, and at least a fifth of a woman's daily need of selenium (88%), thiamin (69%), choline (66%), phosphorus (65%), vitamin K (64%) and zinc (62%). Ready in 75 minutes.
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- Preparation: 30 min
- Cooking: 45 min
- Makes: 1 serving (446 g)
- Difficulty: Easy
- Diets: Gluten-free, High protein
- Contains: dairy, egg, pork
Ingredients
- 220 g Potatoes, waxy
- 90 g Roast pork, left over (shoulder, cooked)
- 60 g Onion
- 12 g Lard (or clarified butter)
- 0.4 g Caraway seeds
- 0.2 g Marjoram, dried
- 1 g Salt
- 0.1 g Black pepper
- 3 g Parsley, fresh
- 55 g Egg
- 4 g Butter, for the egg
Method
- Boil the potatoes in their skins for 20-25 minutes until just tender, drain them and leave them to cool completely, best the day before: cold potatoes hold their shape and crisp.
- Peel the potatoes and slice them about 5 mm thick. Cut the roast pork into thin slices or strips, and slice the onion thinly.
- Heat the lard in a large, heavy frying pan and fry the potatoes over medium-high heat for 10-12 minutes, turning them now and then, until golden and crisp on both sides.
- Add the onion and fry for 5 minutes more, until soft and golden, then add the pork and fry for 3-4 minutes, until hot through and browned at the edges.
- Season with the salt, the pepper, the caraway and the marjoram, and toss in the chopped parsley.
- Meanwhile fry the egg in the butter in a small pan for 3-4 minutes, until the white is set and the yolk still runny.
- Serve the gröstl in the pan or on a warm plate with the fried egg on top. It is the Tyrolean way with Sunday’s leftover roast, and in Tyrol it comes with a cabbage salad dressed with caraway and vinegar.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 660 kcal | 31% |
| Carbohydrates | 41.6 g | |
| Water | 326 mL | |
| Fiber | 5.1 g | 17% |
| Protein | 32.9 g | 69% |
| Tryptophan | 0.4 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.5 g | |
| Lysine | 2.6 g | |
| Methionine | 0.81 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 40.2 g | |
| Monounsaturated | 16.9 g | |
| Polyunsaturated | 4.5 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.9 g | |
| Saturated | 15.6 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 306 mg | |
| Calcium | 101 mg | 10% |
| Copper | 0.47 mg | 52% |
| Iron | 4.3 mg | 24% |
| Magnesium | 80.7 mg | 26% |
| Manganese | 0.46 mg | 26% |
| Phosphorus | 457 mg | 65% |
| Potassium | 1,488 mg | 32% |
| Selenium | 48.5 µg | 88% |
| Sodium | 571 mg | |
| Zinc | 5 mg | 62% |
| Thiamin (vitamin B1) | 0.76 mg | 69% |
| Riboflavin (vitamin B2) | 0.64 mg | 58% |
| Niacin (vitamin B3) | 6.3 mg | 45% |
| Pantothenic acid (vitamin B5) | 2.1 mg | 42% |
| Pyridoxine (vitamin B6) | 0.81 mg | 62% |
| Folate (vitamin B9) | 86.6 µg | 22% |
| Cobalamin (vitamin B12) | 1.2 µg | 51% |
| Choline | 281 mg | 66% |
| Vitamin A | 131 µg | 19% |
| Vitamin C | 28 mg | 37% |
| Vitamin D (D2 + D3) | 112 IU | 19% |
| Vitamin E | 0.98 mg | 7% |
| Vitamin K | 57.7 µg | 64% |
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.
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