Your Recipe

Broccoli stir-fry

Složka Množství Kalorie
Brokolice 300g 102kcal
Karotka 61g 25kcal
Celer 40g 6kcal
Nudle, vaječné, vařené 275g 380kcal
Česnek 9g 13kcal
Slunečnicový olej 28g 248kcal
Cibule, jarní nebo šalotka (včetně vrcholků a cibulek), syrová 15g 5kcal
Kukuřičný škrob 6.26g 24kcal
Olej, sezamový, salátový nebo na vaření 14g 124kcal
Omáčka ústřicová 36g 18kcal

Recipe Instructions:

Ingredients
2 tbsp sunflower oil
300g purple sprouting broccoli, stalks finely sliced and florets halved or left whole
1 stick celery, thinly sliced
1 carrot, halved lengthways and thinly sliced
3 cloves garlic, thinly sliced
thumb-sized piece ginger, cut into matchsticks
1 red chilli, halved lengthways and thinly sliced
3 spring onions, 2 cut into 3cm segments, 1 thinly sliced
2 tsp cornflour
1 tsp caster sugar
1 tbsp dark soy sauce
2 tbsp oyster sauce
1 tbsp toasted sesame oil
275g pack ready-cooked egg noodles
Method
STEP 1
Heat the sunflower oil in a wok or large frying pan over a high heat. Stir-fry the broccoli stalks, celery and carrot for 4-5 minutes or until beginning to caramelise. Add the garlic, ginger, three-quarters of the chilli and the spring onion segments, and cook for 2 minutes.

STEP 2
Spoon the cornflour into a bowl and stir with a few teaspoons of water to make a thin paste. Add in another 100ml of water, along with the sugar, soy, oyster sauce and sesame oil. Tip into the pan with the broccoli florets and bring to a simmer. Cover and cook for 3-4 minutes or until the sauce has thickened and the florets have cooked through. Add the noodles and toss until reheated.

STEP 3
Divide between bowls and top with the remaining chilli and the thinly sliced spring onion.

nutriční údaje
Velikost porce 392 g | ml
Množství na porci 472
1976
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 25g 32%
Nasycené tuky 3.1g 16%
Sodík 588mg 26%
Sacharidy celkem 55g 20%
Vláknina 7.1g 25%
Cukr 5g
Bílkoviny 12g 23%
Vitamin D 0.1mcg 1%
Vápník 124mg 10%
Železo 2.3mg 13%
Draslík 724mg 15%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 317.575 mcg 35%
Thiamin [B1] 0.187 mg 16%
Riboflavin [B2] 0.265 mg 20%
Niacin [B3] 2.209 mg 14%
Kyselina pantotenová [B5] 1.389 mg 28%
Vitamin B6 0.446 mg 26%
Kobalamin [B12] 0.198 mcg 0%
Floát [B9] 124.755 mcg 0%
Vitamin C 139.052 mg 155%
Vitamin D 0.138 mcg 1%
Vitamin E 7.556 mg 50%
Vitamin K 179.596 mcg 150%
Betain 26.542 mg 0%
Cholin 69.898 mg 13%
Carbohydrates
živina Množství DV
Sacharidy celkem 55 g 20%
Sugars 5 g 10%
Vláknina 7.1 g 25%
Carbohydrate 49.6 g 0%
Čisté sacharidy 50g
aminokyseliny
živina Množství DV
Alanin 0.435 g 0%
Arginin 0.621 g 0%
Kyselina asparagová 0.94 g 0%
Cystein 0.203 g 0%
kyselina glutamová 3.028 g 0%
Glycin 0.387 g 0%
Histidin 0.277 g 0%
Izoleucin 0.423 g 0%
Leucin 0.756 g 0%
Lysin 0.446 g 0%
Metionin 0.187 g 0%
Fenylalanin 0.541 g 0%
Prolin 0.88 g 0%
Serin 0.57 g 0%
Treonin 0.397 g 0%
Tryptofan 0.119 g 0%
Tyrosin 0.227 g 0%
Valin 0.536 g 0%
Minerály
živina Množství DV
Vápník 124.43 mg 10%
Měď 0.27 mg 30%
Fluorid 1.78 mcg 0%
Železo 2.29 mg 13%
Hořčík 69.67 mg 17%
Mangan 0.91 mg 40%
Fosfor 233 mg 19%
Draslík 724.41 mg 15%
Selen 38.29 mcg 70%
Sodík 587.61 mg 26%
Zinek 1.71 mg 16%
další
živina Množství DV
Voda 297.126 g 0%
Popel 3.86 g 0%