Your Recipe

MEDITERRANEAN SWEET POTATO HASH

Složka Množství Kalorie
Citrón 11.4g 3kcal
Granátová jablka 250g 208kcal
Cibule 70g 28kcal
Sladká brambora 532g 458kcal
Špenát 120g 28kcal
Mozzarella s nízkým obsahem sodíku 200g 560kcal
Česnek 6g 9kcal
Olivový olej 42g 371kcal
Chilli prášek 1.35g 4kcal
Olivy, nakládané, zelené 67.5g 98kcal

Recipe Tags:

Mediterranean Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
4 cups Sweet Potatoes diced & peeled (1.4lbs/650g)
1 cup Mozzarella Balls cherry size (200g)
1 Small Pomegranate
½ cup Green Olives without stones
4 cups Spinach
1 Small Onion
2 Lemon Wedges
2 Garlic Cloves
Salt & Black Pepper to taste
½ tsp Chili Powder optional
3 tbsp Extra Virgin Olive Oil for frying

Instructions
Heat up the oil in a large frying pan/skillet. Add diced sweet potatoes and fry them, tossing occasionally. This will take about 15 minutes.
When they are almost done, move them to one side and add diced onion and spinach (you can add the spinach in stages – I will reduce its size significantly in minutes).
When the spinach is sautéed, add minced garlic and stir (or toss) everything around.
Season with salt, black pepper and a pinch of chili powder (optional).
Serve with mozzarella balls, pomegranate seeds and lemon wedges (or simply squeeze some lemon over)

nutriční údaje
Velikost porce 325 g | ml
Množství na porci 441
1847
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 23g 29%
Nasycené tuky 7.4g 37%
Sodík 380mg 17%
Sacharidy celkem 44g 16%
Vláknina 8.2g 29%
Cukr 16g
Bílkoviny 18g 37%
Vitamin D 0.2mcg 1%
Vápník 459mg 35%
Železo 2.2mg 12%
Draslík 860mg 18%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
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Vitamin
živina Množství DV
Vitamin A 1160.579 mcg 129%
Thiamin [B1] 0.196 mg 16%
Riboflavin [B2] 0.352 mg 27%
Niacin [B3] 1.314 mg 8%
Kyselina pantotenová [B5] 1.362 mg 27%
Vitamin B6 0.477 mg 28%
Kobalamin [B12] 0.46 mcg 0%
Floát [B9] 105.364 mcg 0%
Vitamin C 21.273 mg 24%
Vitamin D 0.15 mcg 1%
Vitamin E 3.697 mg 25%
Vitamin K 165.453 mcg 138%
Betain 30.817 mg 0%
Cholin 40.312 mg 7%
Carbohydrates
živina Množství DV
Sacharidy celkem 44.3 g 16%
Sugars 15.8 g 32%
Vláknina 8.2 g 29%
Carbohydrate 43.6 g 0%
Čisté sacharidy 28.5g
aminokyseliny
živina Množství DV
Alanin 0.152 g 0%
Arginin 0.151 g 0%
Kyselina asparagová 0.609 g 0%
Cystein 0.042 g 0%
kyselina glutamová 0.372 g 0%
Glycin 0.133 g 0%
Histidin 0.065 g 0%
Izoleucin 0.124 g 0%
Leucin 0.2 g 0%
Lysin 0.152 g 0%
Metionin 0.056 g 0%
Fenylalanin 0.165 g 0%
Prolin 0.111 g 0%
Serin 0.156 g 0%
Treonin 0.154 g 0%
Tryptofan 0.057 g 0%
Tyrosin 0.082 g 0%
Valin 0.173 g 0%
Minerály
živina Množství DV
Vápník 458.82 mg 35%
Měď 0.39 mg 43%
Fluorid 0.19 mcg 0%
Železo 2.22 mg 12%
Hořčík 82.16 mg 20%
Mangan 0.74 mg 32%
Fosfor 371.22 mg 30%
Draslík 859.88 mg 18%
Selen 9.79 mcg 18%
Sodík 380.2 mg 17%
Zinek 2.41 mg 22%
další
živina Množství DV
Voda 235.541 g 0%
Popel 4.253 g 0%