Your Recipe

Lemon Garlic Greens and Onions

Složka Množství Kalorie
Citronová šťáva 43.2g 10kcal
Cibule 394g 158kcal
Česnek 9g 13kcal
Sůl, stolní 2.8g 0kcal
Olivový olej 28g 248kcal
Špenát, zmrazený, sekaný nebo listový, vařený, se solí 56.7g 19kcal
Pepř černý, mletý 0.575g 1kcal

Recipe Instructions:

Ingredients
2 large onions thinly sliced
2 boxes chopped frozen spinach thawed and drained
2 tbs extra virgin olive oil
1 Juice of lemon
3 cloves garlic grated
½ tsp salt
¼ tsp pepper
Instructions
Spray a large deep pan with non-stick spray and heat over medium-high.
Add onion slices and a sprinkle of salt and cook for 20-30 minutes or until fully caramelized. (If you'd like to prepare this traditionally, fry the onions in olive oil.)
Squeeze out spinach with paper towel to ensure all moisture is removed.
In a bowl, mix spinach with olive oil, lemon juice, garlic, salt and pepper. (This is where my Aunt Paula would also add oil from the fried onions. Now do you see why John and Tanya look so happy above?)
Spread spinach mixture in thin layer on large plate and garnish with caramelized onions on top. Tastes great with pita bread or alone.
Notes
Excellent source of Vitamin A and C. Good source of Calcium and Iron.

nutriční údaje
Velikost porce 134 g | ml
Množství na porci 112
469
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 7.3g 9%
Nasycené tuky 1g 5%
Sodík 322mg 14%
Sacharidy celkem 11g 4%
Vláknina 2.3g 8%
Cukr 4.5g
Bílkoviny 1.8g 4%
Vitamin D 0mcg 0%
Vápník 50mg 4%
Železo 0.6mg 3%
Draslík 209mg 4%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 85.514 mcg 10%
Thiamin [B1] 0.064 mg 5%
Riboflavin [B2] 0.056 mg 4%
Niacin [B3] 0.204 mg 1%
Kyselina pantotenová [B5] 0.161 mg 3%
Vitamin B6 0.171 mg 10%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 38.119 mcg 0%
Vitamin C 12.482 mg 14%
Vitamin D 0 mcg 0%
Vitamin E 1.549 mg 10%
Vitamin K 81.526 mcg 68%
Betain 15.994 mg 0%
Cholin 10.634 mg 2%
Carbohydrates
živina Množství DV
Sacharidy celkem 11.5 g 4%
Sugars 4.5 g 9%
Vláknina 2.3 g 8%
Carbohydrate 10.7 g 0%
Čisté sacharidy 6.9g
aminokyseliny
živina Množství DV
Alanin 0.056 g 0%
Arginin 0.186 g 0%
Kyselina asparagová 0.164 g 0%
Cystein 0.01 g 0%
kyselina glutamová 0.347 g 0%
Glycin 0.062 g 0%
Histidin 0.024 g 0%
Izoleucin 0.037 g 0%
Leucin 0.062 g 0%
Lysin 0.081 g 0%
Metionin 0.011 g 0%
Fenylalanin 0.059 g 0%
Prolin 0.045 g 0%
Serin 0.05 g 0%
Treonin 0.056 g 0%
Tryptofan 0.03 g 0%
Tyrosin 0.047 g 0%
Valin 0.054 g 0%
Minerály
živina Množství DV
Vápník 49.94 mg 4%
Měď 0.07 mg 8%
Fluorid 1.15 mcg 0%
Železo 0.59 mg 3%
Hořčík 22.94 mg 5%
Mangan 0.29 mg 12%
Fosfor 40.19 mg 3%
Draslík 208.8 mg 4%
Selen 1.61 mcg 3%
Sodík 321.55 mg 14%
Zinek 0.27 mg 2%
další
živina Množství DV
Voda 111.682 g 0%
Popel 1.303 g 0%