Your Recipe

Healthy Ground Beef And Broccoli Fried Quinoa

Složka Množství Kalorie
Brokolice 90g 31kcal
Karotka 124g 51kcal
Koriandr listy 2g 0kcal
Špenát 30g 7kcal
Mleté hovězí maso 70 % libové maso 30 % tuku 226.796g 753kcal
Quinoa 185g 222kcal
Česnek 9g 13kcal
Olivový olej 14g 124kcal
Cibule, jarní nebo šalotka (včetně vrcholků a cibulek), syrová 30g 10kcal
Sójová omáčka (tamari) 9g 5kcal

Recipe Tags:

Blood Type Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients%0A8%20oz%20ground%20beef%0A1%20cup%20broccoli%20florets%2C%20chopped%0A1%20cup%20cooked%20quinoa%0A3%20garlic%20cloves%2C%20minced%0A1%201%2F2%20Tbsp%20tamari%20sauce%0A2%20spring%20onions%2C%20chopped%0A1%20carrot%2C%20chopped%0A1%20Tbsp%20olive%20oil%0AOptional%3A%0Asome%20crushed%20red%20pepper%0A1%20cup%20spinach%2C%20chopped%0A2%20Tbsp%20cilantro%2C%20chopped%0AInstructions%0AIn%20a%20large%20non-stick%20pan%20cook%20the%20beef%20for%20a%20few%20minutes%20at%20medium%20%2F%20medium-high%20until%20almost%20done.%20Cover%20with%20a%20lid%20if%20needed.%0AAdd%20olive%20oil%2C%20garlic%20and%20crushed%20red%20pepper%20%28spicy%20and%20optional%21%29%20and%20saut%C3%A9%20until%20fragrant.%0AStir%20in%20the%20broccoli%20and%20let%20cook%20for%202-3%20minutes.%20Then%20add%20the%20soy%20sauce%20and%20stir%20in%20the%20carrots%2C%20spring%20onions%20and%20quinoa.%0AHave%20a%20taste%20and%20adjust%20for%20salt%20if%20needed%20%28you%20can%20add%20some%20more%20tamari%20sauce%29%2C%20cook%20while%20stirring%20for%20a%20few%20more%20minutes.%0AStir%20in%20the%20cilantro%20and%0Aspinach%20%28if%20desired%21%29%20and%20turn%20the%20heat%20off.%0AServe%20immediately%21

nutriční údaje
Velikost porce 240 g | ml
Množství na porci 405
1696
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 29g 37%
Nasycené tuky 9.7g 49%
Sodík 271mg 12%
Sacharidy celkem 21g 8%
Vláknina 4.2g 15%
Cukr 3.4g
Bílkoviny 16g 32%
Vitamin D 0.1mcg 0%
Vápník 80mg 6%
Železo 3.1mg 17%
Draslík 603mg 13%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 411.604 mcg 46%
Thiamin [B1] 0.169 mg 14%
Riboflavin [B2] 0.277 mg 21%
Niacin [B3] 3.681 mg 23%
Kyselina pantotenová [B5] 0.63 mg 13%
Vitamin B6 0.465 mg 27%
Kobalamin [B12] 1.565 mcg 0%
Floát [B9] 86.301 mcg 0%
Vitamin C 35.005 mg 39%
Vitamin D 0.076 mcg 0%
Vitamin E 1.973 mg 13%
Vitamin K 112.055 mcg 93%
Betain 16.856 mg 0%
Cholin 63.348 mg 12%
Carbohydrates
živina Množství DV
Sacharidy celkem 21.4 g 8%
Sugars 3.4 g 7%
Vláknina 4.2 g 15%
Carbohydrate 20.5 g 0%
Čisté sacharidy 18g
aminokyseliny
živina Množství DV
Alanin 0.912 g 0%
Arginin 1.07 g 0%
Kyselina asparagová 1.452 g 0%
Cystein 0.202 g 0%
kyselina glutamová 2.465 g 0%
Glycin 0.956 g 0%
Histidin 0.484 g 0%
Izoleucin 0.675 g 0%
Leucin 1.151 g 0%
Lysin 1.184 g 0%
Metionin 0.372 g 0%
Fenylalanin 0.637 g 0%
Prolin 0.806 g 0%
Serin 0.64 g 0%
Treonin 0.642 g 0%
Tryptofan 0.115 g 0%
Tyrosin 0.446 g 0%
Valin 0.762 g 0%
Minerály
živina Množství DV
Vápník 79.99 mg 6%
Měď 0.22 mg 24%
Fluorid 1.32 mcg 0%
Železo 3.08 mg 17%
Hořčík 73.33 mg 17%
Mangan 0.69 mg 30%
Fosfor 245.2 mg 20%
Draslík 603.25 mg 13%
Selen 13.34 mcg 24%
Sodík 270.62 mg 12%
Zinek 3.74 mg 34%
další
živina Množství DV
Voda 171.166 g 0%
Popel 2.49 g 0%