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Ingredients
- For the Bake:
- Potatoes: 500g, thinly sliced
- Onions: 2-3, sliced into half rings
- Salt: 2 tsp, divided
- Pepper: to taste
- Olive Oil: 2-3 tbsp
- Mustard: 3-4 tsp
- yogurt 3-4 tbsp (use plant-based for a vegan option)
- Mayonnaise: 3-4 tbsp (use plant-based for a vegan option)
- For the Salad:
- Cucumbers: 3, sliced
- Tomato: 1, sliced
- Red Pepper: ½, sliced
- Additional Olive Oil: for dressing
- Lemon Juice: for dressing
Step-by-Step Instructions
- Prepare the Bake:
- Preheat your oven to 200-210°C (390-410°F).
- In a bowl, mix onions with 1 teaspoon of salt, pepper, and olive oil.
- Layer the seasoned onions at the bottom of a parchment-lined baking dish.
- Arrange sliced potatoes over onions, seasoning with the remaining salt and pepper.
- Combine mustard, yogurt, and mayonnaise; spread over the potatoes.
- Cover with damp parchment and seal with foil.
- Bake for about 70 minutes or until potatoes are tender.
- Assemble the Salad:
- Combine sliced cucumbers, tomato, and red pepper.
- Dress with olive oil and lemon juice, and a touch of mustard.
- Serve:
- Let the bake cool slightly before serving.
- Serve warm with the fresh salad on the side.
Nutritional Benefits and Customization Tips for Potato and Onion Bake
Explore the nutritional advantages and various ways you can tailor this beloved Potato and Onion Bake to suit different dietary needs and preferences. This section provides insightful tips on enhancing the nutritional value and versatility of the recipe.
1. Nutritional Highlights:
- Potatoes: Rich in potassium, vitamin C, and fiber, potatoes offer essential nutrients that promote heart health and digestion.
- Onions: Known for their anti-inflammatory properties, onions add not only flavor but also valuable antioxidants.
- Olive Oil: A healthy fat source, olive oil is beneficial for heart health due to its high content of monounsaturated fats.
2. Dietary Adaptations:
- Low-Fat Options: For a lighter version, substitute Greek yogurt and low-fat mayonnaise in the dressing to reduce the overall fat content.
- Gluten-Free Adaptation: Ensure that all processed ingredients like mustard and mayonnaise are certified gluten-free if catering to celiac or gluten-sensitive diets.
- Increase Protein: Add layers of sliced hard-boiled eggs between the potatoes and onions for an extra protein boost, making the dish more filling.
3. Flavor Variations:
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