Everyday meals · ER07
Warm potatoes with cottage cheese and cucumber
A warm potato plate with cool cottage cheese and crisp cucumber. Exact ingredient weights, preparation and a transparent calculation: about 400 kcal and 22 g protein per serving.
1 serving ·
Estimated values calculated from ingredients. Brands, weights and additions change the result.
Allergens: milk. Check the labels of your own ingredients.
Ingredients for 1 serving
| Ingredient | Amount | kcal / 100 g | kcal | Source |
|---|---|---|---|---|
| 300 g Mature potatoes, peeled and trimmed, raw | 300 g | 80 | 240.0 | Matvaretabellen — Potatoes, storage, raw |
| 150 g Natural cottage cheese | 150 g | 102 | 153.0 | Arla Natural Cottage Cheese 500 g |
| 100 g Raw cucumber with skin, ends removed | 100 g | 9 | 9.0 | Matvaretabellen — Cucumber, Norwegian, raw |
Use ordinary mature potatoes, weighed raw after peeling and trimming: 300 g of edible potato. The reference is storage potatoes, not early potatoes. Weigh cottage cheese as sold, including its liquid, and cucumber after washing and removing the ends. Cooking water adds no energy; no oil, butter, dressing or garnish is included.
Method
- Peel and trim the potatoes, then weigh 300 g. Cut into roughly equal 3 cm chunks so they cook at a similar pace. Put them in a saucepan and cover with cold water.
- Bring to a boil, then reduce to a gentle simmer. Cook for approximately 15–20 minutes after the water starts simmering, until a fork slides easily into the centre of a chunk. The time depends on the variety and piece size; use tenderness as the endpoint.
- While the potatoes cook, wash the cucumber and remove its ends. Weigh 100 g and cut into half moons. Stir the cottage cheese gently in its container and weigh 150 g, including its liquid. Keep it chilled until serving.
- Drain the potatoes carefully and let them steam-dry in the warm pan, off the heat, for a minute. Transfer all of them to a plate. Add the cottage cheese and cucumber alongside; keeping them separate preserves the warm/cool contrast.
- Serve the whole plate as one portion. No butter or oil is required in this version. If you add either, weigh it and include it in your own total. Changing to a different cottage cheese also calls for recalculation from that product’s label.
How we calculated it
Ingredient energy = weight in grams × kcal per 100 g ÷ 100. The sum covers the whole recipe, which makes one serving. Card energy is rounded to 10 kcal and protein to a whole gram.
402.00 kcal → ≈ 400 kcal · 21.95 g → 22 g
Reference values per 100 g: raw storage potatoes 80 kcal and 1.9 g protein; Arla Natural Cottage Cheese 102 kcal and 10.3 g protein; raw Norwegian cucumber 9 kcal and 0.8 g protein. Energy = 300×80/100 + 150×102/100 + 100×9/100 = 402 kcal. Protein = 300×1.9/100 + 150×10.3/100 + 100×0.8/100 = 21.95 g. These ingredient totals cover the full single serving, rounded to 400 kcal and 22 g protein on the card. Potato weight is measured before cooking: water uptake changes the cooked weight, and losses into discarded cooking water are not modelled. Do not apply the raw reference to 300 g of already-cooked potatoes. Variety and brand change the values; use your own package where available. This calculation does not come from analysis of the illustration.
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