Recipes · Polish · Side Dishes
Fasolka po Polsku (Wax Beans with Buttered Breadcrumbs)
One serving has 203 kcal and 5 g protein, and at least a fifth of a woman's daily need of vitamin K (88%), vitamin C (39%), manganese (27%), thiamin (23%), fiber (22%) and riboflavin (21%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (206 g)
- Difficulty: Easy
- Diets: Vegetarian, Low carb
- Contains: dairy, gluten
Ingredients
- 180 g Yellow wax beans
- 15 g Butter, unsalted
- 10 g Breadcrumbs
- 0.5 g Salt
Method
- Top and tail the beans and pull off any strings, leaving them whole.
- Cook them in a pot of boiling water for 8-10 minutes until tender but still bright yellow, then drain them and season with the salt.
- Meanwhile melt the butter in a small frying pan, add the breadcrumbs and fry, stirring, for 2-3 minutes until golden and nutty.
- Put the beans on a warm plate and spoon the buttered crumbs over them.
- Serve hot, as a side to meat, or on its own with new potatoes in summer, when wax beans are in season.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 203 kcal | 10% |
| Carbohydrates | 20 g | |
| Water | 166 mL | |
| Fiber | 6.6 g | 22% |
| Protein | 4.7 g | 10% |
| Tryptophan | 0.05 g | |
| Threonine | 0.19 g | |
| Isoleucine | 0.18 g | |
| Leucine | 0.31 g | |
| Lysine | 0.21 g | |
| Methionine | 0.07 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.19 g | |
| Tyrosine | 0.12 g | |
| Valine | 0.23 g | |
| Histidine | 0.09 g | |
| Fat | 12.9 g | |
| Monounsaturated | 3.6 g | |
| Polyunsaturated | 0.76 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.5 g | |
| Saturated | 7.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 32.3 mg | |
| Calcium | 88.6 mg | 9% |
| Copper | 0.15 mg | 17% |
| Iron | 2.4 mg | 13% |
| Magnesium | 49.6 mg | 16% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 88.5 mg | 13% |
| Potassium | 399 mg | 8% |
| Selenium | 3.8 µg | 7% |
| Sodium | 279 mg | |
| Zinc | 0.59 mg | 7% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.24 mg | 5% |
| Pyridoxine (vitamin B6) | 0.15 mg | 12% |
| Folate (vitamin B9) | 77.8 µg | 19% |
| Cobalamin (vitamin B12) | 0.06 µg | 3% |
| Choline | 31.8 mg | 7% |
| Vitamin A | 103 µg | 15% |
| Vitamin C | 29.3 mg | 39% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 79.5 µg | 88% |
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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