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Tangy vegetable duo
A very simple, quick combination of carrots and potatoes.
What you need
- 150 ml water
- 675 g new potatoes, scrubbed
- 450 g baby carrots, trimmed and peeled
- freshly squeezed juice of 1/2 lemon
- 2 tsp chopped fresh parsley
Method
Prick the new potatoes all over with a fork. Place in a microwave bowl with the water. Microwave on High / Full for 7-8 min.
Cut the baby carrots in half. Put them in the bowl with the potatoes. Microwave on High / Full for 3-4 min or until tender. Toss in the lemon juice. Sprinkle with parsley.
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Preparation 5 minutes Cook 10 minutes Total 15 minutes -
Energy 177 kcal/serving Fat 0.24 g/serving Carbohydrates 158.09 g/serving Glycaemic Index 54 Glycaemic Load 21.61 
Serving suggestion
Meat, fish, poultry, etc
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 744 | 229 | 10475 | 8350 |
| Energy (kcal) | 177 | 54.7 | 2500 | 2000 |
| Protein (g) | 4.48 | 1.38 | ||
| Carbohydrate (g) | 40.1 | 12.3 | 345 | 275 |
| Fat (g) | 0.77 | 0.24 | 95 | 70 |
| Fat (saturated) (g) | 0.15 | 0.05 | ||
| Fibre (g) | 4.77 | 1.47 | ||
| Sodium (mg) | 51.0 | 15.7 | ||
| Salt (equivalent) (g) | 0.13 | 0.04 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 1692 | 521 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.53 | 0.16 | 2 |
| Vitamin C (mg) | 46.2 | 14.2 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.12 | 0.04 | 10 |
| Zinc (mg) | 0.85 | 0.26 | 15 |
| Calcium (mg) | 39.7 | 12.2 | 800 |
| Folate (mcg) | 60.4 | 18.6 | 200 |
| Iron (mg) | 2.20 | 0.68 | 14 |
| Magnesium (mg) | 50.0 | 15.4 | 300 |
| Niacin (mg) | 3.51 | 1.08 | 18 |
| Pantothenic acid (mg) | 0.91 | 0.28 | 6 |
| Riboflavin (mg) | 0.12 | 0.04 | 1.6 |
| Phosphorous (mg) | 121 | 37.3 | 800 |
| Thiamin (mg) | 0.19 | 0.06 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
- Vegan
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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