Your Recipe

Sweet Potato, Corn & Black Bean Hash

Složka Množství Kalorie
Limeta 44g 13kcal
Koriandr listy 29.58g 7kcal
Cibule 220g 88kcal
Sladká brambora 114g 98kcal
Černé fazole 425.24g 561kcal
Česnek 6g 9kcal
Sůl, stolní 2.46g 0kcal
Kmín, mletý 19.71g 74kcal
Kukuřice sladká, konzervovaná 177.44g 119kcal
Papriky, jalapeno, syrové 15g 4kcal
Řepkový olej 9.85g 87kcal

Recipe Tags:

Food

Recipe Instructions:

NGREDIENTS
9.85ml canola oil
2medium onions, chopped
1medium sweet potato, peeled and cut into 1/2-inch dice
2large garlic cloves, minced
1jalapeno pepper, seeded and minced
19.71ml ground cumin
2.46ml salt
118.29-177.44ml water
177.44ml frozen corn kernels
425.24g can black beans, rinsed
29.58ml fresh cilantro, chopped
fresh ground pepper, to taste
1 lime, cut into wedge
tortilla (optional)
sour cream (optional)
cheddar cheese (optional)
DIRECTIONS
Heat oil in a large cast-iron skillet over medium-high heat.
Add onions and sauté until browned in spots, 3 to 5 minutes.
Add sweet potato and cook, stirring, until it starts to brown in spots, 5 to 7 minutes.
Stir in garlic, jalapeño, cumin and salt; sauté until fragrant, about 30 seconds.
Add water and cook, scraping up any browned bits, until liquid is absorbed, 3 to 5 minutes.
Stir in corn and black beans and cook until heated through.
Stir in cilantro and season with salt and pepper.
Serve with lime wedges. Good rolled in a tortilla with sour cream and cheddar cheese.

nutriční údaje
Velikost porce 266 g | ml
Množství na porci 265
1109
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 4.8g 6%
Nasycené tuky 0.5g 3%
Sodík 361mg 16%
Sacharidy celkem 47g 17%
Vláknina 13g 47%
Cukr 6.4g
Bílkoviny 13g 25%
Vitamin D 0mcg 0%
Vápník 109mg 8%
Železo 6.1mg 34%
Draslík 766mg 16%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 232.385 mcg 26%
Thiamin [B1] 0.368 mg 31%
Riboflavin [B2] 0.169 mg 13%
Niacin [B3] 1.594 mg 10%
Kyselina pantotenová [B5] 0.732 mg 15%
Vitamin B6 0.287 mg 17%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 196.302 mcg 0%
Vitamin C 16.045 mg 18%
Vitamin D 0 mcg 0%
Vitamin E 1.989 mg 13%
Vitamin K 29.973 mcg 25%
Betain 0.055 mg 0%
Cholin 52.772 mg 10%
Carbohydrates
živina Množství DV
Sacharidy celkem 46.7 g 17%
Sugars 6.4 g 13%
Vláknina 13.1 g 47%
Carbohydrate 38 g 0%
Čisté sacharidy 40.4g
aminokyseliny
živina Množství DV
Alanin 0.513 g 0%
Arginin 0.708 g 0%
Kyselina asparagová 1.377 g 0%
Cystein 0.127 g 0%
kyselina glutamová 1.835 g 0%
Glycin 0.439 g 0%
Histidin 0.308 g 0%
Izoleucin 0.474 g 0%
Leucin 0.924 g 0%
Lysin 0.786 g 0%
Metionin 0.175 g 0%
Fenylalanin 0.598 g 0%
Prolin 0.55 g 0%
Serin 0.608 g 0%
Treonin 0.465 g 0%
Tryptofan 0.138 g 0%
Tyrosin 0.323 g 0%
Valin 0.582 g 0%
Minerály
živina Množství DV
Vápník 109.01 mg 8%
Měď 0.38 mg 42%
Fluorid 0.62 mcg 0%
Železo 6.15 mg 34%
Hořčík 114.37 mg 27%
Mangan 0.87 mg 38%
Fosfor 231.97 mg 19%
Draslík 765.52 mg 16%
Selen 2.63 mcg 5%
Sodík 360.51 mg 16%
Zinek 1.82 mg 17%
další
živina Množství DV
Voda 198.234 g 0%
Popel 3.174 g 0%