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Lamb, wild rice and quinoa salad

Složka Množství Kalorie
Limeta 67g 20kcal
Celer 128g 20kcal
Paprika, zelená, sladká 100g 20kcal
Lískové ořechy 50g 314kcal
Sýr Feta 125g 331kcal
Divoká rýže syrová 120g 428kcal
Jehněčí lopatka, 1/4" tuku 500g 1295kcal
Med 21g 64kcal
Quinoa 165g 198kcal
Česnek 3g 4kcal
Olivový olej 60g 530kcal
Hořčice 14.9g 9kcal
Baby špenát 150g 32kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
1/2 cup (120g) wild rice
3/4 cup (165g) white quinoa
1/4 cup (60ml) olive oil
2 x 250g lamb backstraps
1 lime, halved
1 garlic clove, finely chopped
1 tablespoon Dijon mustard
1 tablespoon honey
100g marinated roasted capsicum in oil, drained, sliced
2 celery stalks, thinly sliced
1/2 cup (50g) hazelnuts, toasted, skins removed, chopped
150g baby spinach
125g goat's feta, crumbled
METHOD
1.Place the rice in a large saucepan with 1L (4 cups) water and bring to the boil over medium-high heat. Reduce heat to medium and simmer, covered, for 15-20 minutes. Add quinoa and cook for a further 10-15 minutes until rice and quinoa are tender. Drain and set aside.
2.Meanwhile, heat 1 tbs oil in a frypan over medium heat. Season lamb, then add to the pan with the lime halves, cut-sides down. Cook lamb for 3 minutes each side for medium. Set aside to rest, loosely covered with foil, for 5 minutes.
3.Meanwhile, to make the dressing, juice the grilled lime and combine with lamb resting juices, garlic, mustard, honey and remaining 2 tbs olive oil, then season.
4.Combine remaining ingredients in a bowl with lamb and rice mixture, then drizzle over the dressing to serve

nutriční údaje
Velikost porce 376 g | ml
Množství na porci 817
3417
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 57g 73%
Nasycené tuky 18g 91%
Sodík 548mg 24%
Sacharidy celkem 44g 16%
Vláknina 6.4g 23%
Cukr 7.3g
Bílkoviny 35g 70%
Vitamin D 0.1mcg 1%
Vápník 253mg 19%
Železo 4.7mg 26%
Draslík 964mg 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 157.674 mcg 18%
Thiamin [B1] 0.408 mg 34%
Riboflavin [B2] 0.759 mg 58%
Niacin [B3] 10.007 mg 63%
Kyselina pantotenová [B5] 1.734 mg 35%
Vitamin B6 0.72 mg 42%
Kobalamin [B12] 3.766 mcg 0%
Floát [B9] 152.948 mcg 0%
Vitamin C 36.963 mg 41%
Vitamin D 0.125 mcg 1%
Vitamin E 5.102 mg 34%
Vitamin K 23.329 mcg 19%
Betain 0.219 mg 0%
Cholin 35.85 mg 7%
Carbohydrates
živina Množství DV
Sacharidy celkem 43.8 g 16%
Sugars 7.3 g 15%
Vláknina 6.4 g 23%
Carbohydrate 43 g 0%
Čisté sacharidy 36.5g
aminokyseliny
živina Množství DV
Alanin 1.888 g 0%
Arginin 2.167 g 0%
Kyselina asparagová 2.964 g 0%
Cystein 0.395 g 0%
kyselina glutamová 5.357 g 0%
Glycin 1.451 g 0%
Histidin 1.016 g 0%
Izoleucin 1.592 g 0%
Leucin 2.632 g 0%
Lysin 2.588 g 0%
Metionin 0.854 g 0%
Fenylalanin 1.47 g 0%
Prolin 1.658 g 0%
Serin 1.565 g 0%
Treonin 1.369 g 0%
Tryptofan 0.411 g 0%
Tyrosin 1.185 g 0%
Valin 1.903 g 0%
Minerály
živina Množství DV
Vápník 253.37 mg 19%
Měď 0.66 mg 74%
Fluorid 2.2 mcg 0%
Železo 4.74 mg 26%
Hořčík 176.04 mg 42%
Mangan 1.75 mg 76%
Fosfor 569.86 mg 46%
Draslík 963.51 mg 21%
Selen 33.51 mcg 61%
Sodík 548.5 mg 24%
Zinek 9.1 mg 83%
další
živina Množství DV
Voda 235.378 g 0%
Popel 4.912 g 0%