Your Recipe

Grilled Vegetables over Greens

Složka Množství Kalorie
Rukola 160g 40kcal
Kukuřice 210g 181kcal
Okra 150g 50kcal
Cuketa 196g 41kcal
Med 14g 43kcal
Olivový olej 42g 371kcal
Balsamico ocet 32g 28kcal
Rajčata cherry 488g 88kcal
Pepř černý, mletý 0.575g 1kcal
Sýr, čerstvý, queso freska 113.4g 339kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
3 tablespoons extra-virgin olive oil 2 tablespoons white balsamic vinegar 2 teaspoons honey 1/4 teaspoon ground black pepper 1 medium zucchini, cut in half lengthwise 2 ears fresh corn, shucked 1 1/2 cups fresh okra pods, split Cooking spray 8 cups loosely packed baby arugula 2 cups multicolored cherry tomatoes, halved 4 ounces queso fresco (fresh Mexican cheese), crumbled (about 1 cup)

How to Make It
1. Preheat grill to high (450°F to 500°F). Meanwhile, whisk together olive oil, vinegar, honey, and black pepper in a medium bowl. Brush 1 teaspoon of the olive oil mixture over cut sides of zucchini and 1 teaspoon of the olive oil mixture over corn; set aside.

2. Toss okra with 1 teaspoon of the olive oil mixture in a medium bowl. Arrange okra in a single layer in a metal grilling basket coated with cooking spray. Place grilling basket on grill rack; grill, uncovered, until lightly charred and tender, 5 to 6 minutes. Remove from grill; set aside.

3. Place zucchini halves, cut side down, and corn on grill rack coated with cooking spray. Grill zucchini, uncovered, until tender, about 4 minutes per side. Remove zucchini from grill; set aside. Grill corn, uncovered, until lightly charred, about 4 minutes per side. Remove corn from grill. Slice zucchini halves crosswise into 1/4-inch-thick pieces. Remove corn kernels from cob using a sharp knife.

4. Combine arugula, tomato, and remaining olive oil mixture in a large bowl and toss to combine. Top with grilled vegetables and queso fresco.

nutriční údaje
Velikost porce 351 g | ml
Množství na porci 295
1236
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 19g 24%
Nasycené tuky 5.4g 27%
Sodík 244mg 11%
Sacharidy celkem 26g 9%
Vláknina 5g 18%
Cukr 13g
Bílkoviny 11g 22%
Vitamin D 0.8mcg 4%
Vápník 279mg 21%
Železo 2mg 11%
Draslík 965mg 21%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 192.858 mcg 21%
Thiamin [B1] 0.252 mg 21%
Riboflavin [B2] 0.177 mg 14%
Niacin [B3] 2.51 mg 16%
Kyselina pantotenová [B5] 1.037 mg 21%
Vitamin B6 0.349 mg 21%
Kobalamin [B12] 0.476 mcg 0%
Floát [B9] 113.529 mcg 0%
Vitamin C 51.636 mg 57%
Vitamin D 0.765 mcg 4%
Vitamin E 2.587 mg 17%
Vitamin K 72.833 mcg 61%
Betain 1.18 mg 0%
Cholin 34.65 mg 6%
Carbohydrates
živina Množství DV
Sacharidy celkem 25.5 g 9%
Sugars 12.6 g 25%
Vláknina 5 g 18%
Carbohydrate 18.5 g 0%
Čisté sacharidy 12.9g
aminokyseliny
živina Množství DV
Alanin 0.286 g 0%
Arginin 0.183 g 0%
Kyselina asparagová 0.513 g 0%
Cystein 0.046 g 0%
kyselina glutamová 1.107 g 0%
Glycin 0.158 g 0%
Histidin 0.105 g 0%
Izoleucin 0.164 g 0%
Leucin 0.332 g 0%
Lysin 0.21 g 0%
Metionin 0.07 g 0%
Fenylalanin 0.184 g 0%
Prolin 0.235 g 0%
Serin 0.184 g 0%
Treonin 0.158 g 0%
Tryptofan 0.038 g 0%
Tyrosin 0.151 g 0%
Valin 0.215 g 0%
Minerály
živina Množství DV
Vápník 279.03 mg 21%
Měď 0.24 mg 26%
Fluorid 3.1 mcg 0%
Železo 2.01 mg 11%
Hořčík 97.27 mg 23%
Mangan 0.78 mg 34%
Fosfor 276.28 mg 22%
Draslík 964.89 mg 21%
Selen 6.35 mcg 12%
Sodík 244 mg 11%
Zinek 2.01 mg 18%
další
živina Množství DV
Voda 292.192 g 0%
Popel 3.419 g 0%