Your Recipe

BLACK BEAN CASSEROLE

Složka Množství Kalorie
Limeta 121g 36kcal
Kukuřice 439g 378kcal
Sladká brambora 332.5g 286kcal
černé fazole, vařené bez soli 255g 337kcal
Cibule, červená, syrová 26g 11kcal
Sýr, parmezán, strouhaný 150g 632kcal
Omáčka, salsa 339g 98kcal

Recipe Instructions:

INGREDIENTS
2.5 Cups of diced Sweet Potato
1 1/2 Cup Shredded Cheese
1 1/2 Cup Salsa
1 Can Black Beans, drained
1 Can Shoepeg Corn
1/2 Cup diced purple Onion
1 Tablespoon Taco Seasoning
1/2 Lime, juiced
5 Street Taco Tortillas, cut in small squares
INSTRUCTIONS
Preheat the oven to 400 F.
Dice the sweet potatoes into small bite-sized pieces.
Cut onion, add to a large bowl and combine with the lime juice and taco seasoning.
Drain black beans and corn and add to the onions.
Add sweet potatoes and salsa to the bean mixture and stir.
Last dice the tortillas into small squares and add to the bowl.
Spread into a greased 9x13 dish and top with the shredded cheese.
Bake for 25 minutes.
Serve!

nutriční údaje
Velikost porce 277 g | ml
Množství na porci 296
1240
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8.4g 11%
Nasycené tuky 4.1g 21%
Sodík 882mg 38%
Sacharidy celkem 44g 16%
Vláknina 8.6g 31%
Cukr 9.9g
Bílkoviny 16g 31%
Vitamin D 0mcg 0%
Vápník 275mg 21%
Železo 2.1mg 12%
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 469.888 mcg 52%
Thiamin [B1] 0.292 mg 24%
Riboflavin [B2] 0.207 mg 16%
Niacin [B3] 2.495 mg 16%
Kyselina pantotenová [B5] 1.341 mg 27%
Vitamin B6 0.34 mg 20%
Kobalamin [B12] 0.338 mcg 0%
Floát [B9] 104.024 mcg 0%
Vitamin C 13.598 mg 15%
Vitamin D 0 mcg 0%
Vitamin E 1.333 mg 9%
Vitamin K 7.37 mcg 6%
Betain 0.05 mg 0%
Cholin 49.285 mg 9%
Carbohydrates
živina Množství DV
Sacharidy celkem 44.3 g 16%
Sugars 9.9 g 20%
Vláknina 8.6 g 31%
Carbohydrate 37 g 0%
Čisté sacharidy 34.4g
aminokyseliny
živina Množství DV
Alanin 0.417 g 0%
Arginin 0.36 g 0%
Kyselina asparagová 0.846 g 0%
Cystein 0.072 g 0%
kyselina glutamová 1.125 g 0%
Glycin 0.275 g 0%
Histidin 0.187 g 0%
Izoleucin 0.291 g 0%
Leucin 0.607 g 0%
Lysin 0.395 g 0%
Metionin 0.122 g 0%
Fenylalanin 0.363 g 0%
Prolin 0.402 g 0%
Serin 0.366 g 0%
Treonin 0.299 g 0%
Tryptofan 0.079 g 0%
Tyrosin 0.215 g 0%
Valin 0.38 g 0%
Minerály
živina Množství DV
Vápník 274.91 mg 21%
Měď 0.28 mg 31%
Fluorid 0 mcg 0%
Železo 2.09 mg 12%
Hořčík 89.59 mg 21%
Mangan 0.54 mg 23%
Fosfor 333.22 mg 27%
Draslík 765.66 mg 16%
Selen 10.64 mcg 19%
Sodík 881.54 mg 38%
Zinek 2.19 mg 20%
další
živina Množství DV
Voda 204.136 g 0%
Popel 4.654 g 0%