3 | potatoes, peeled and thinly sliced | 600 g | |
1 1/2 cup | milk, lactose-free, enough to cover the potatoes | 375 mL | |
1 | bay leaf | 0.2 g | |
1 clove | garlic, pressed | ||
1 pinch | salt [optional] | 0.2 g | |
4 tbsp | unsweetened coconut milk | 60 mL | |
1 pinch | nutmeg | ||
ground pepper to taste [optional] | |||
1 pinch | cayenne pepper | 0.1 g | |
1/2 | onions | 100 g | |
1 tsp | margarine non-hydrogenated | 5 g | |
1 tsp | canola oil | 5 mL | |
300 g | cod fillet | ||
2 tsp | unsweetened coconut flakes | 4 g |
per 1 serving (640 g)
Amount % Daily Value |
Calories 550 |
Fat 15 g 23 % |
Saturated
9.4 g
47 % |
Cholesterol 70 mg |
Sodium 210 mg 9 % |
Carbohydrate 65 g 22 % |
Fibre 5 g 19 % |
Sugars 13 g |
Net Carbs 60 g |
Protein 40 g |
Vitamin A 12 % |
Vitamin C 40 % |
Calcium 28 % |
Iron 15 % |
Food Group | Exchanges |
---|---|
Starches | 3 |
Vegetables | 1 |
Milk and Alternatives | 1 |
Meat and Alternatives | 3 ½ |
Fats | 2 ½ |