Your Recipe

Tonno al Fusilli

Zutat  Menge  Kalorien 
Zitrone 65g 19kcal
Grünkohl 21g 7kcal
Nudeln trocken 340.2g 1262kcal
Knoblauch 6g 9kcal
Thunfisch weiss, in Öl eingelegt, abgetropft 184.275g 343kcal

Recipe Tags:

Food

Recipe Instructions:

6.5 ounces Tuna packed in olive oil
12 ounces Fusilli pasta
2 Garlic cloves (peeled and finely chopped)
1 Lemon (zest and juice)
1 bunch Lacinato kale (washed, stemmed, and chopped)

Directions
Bring water to a boil, and season liberally with salt. When water comes to a boil, add pasta.
While pasta is cooking, prepare the "dressing" Drain tuna. In a large bowl, break apart and flake tuna with a fork. Add lemon zest, juice, and garlic. Toss until combined.
When pasta is almost done (about five minutes left), add chopped kale. When pasta has cooked through, drain.
Add hot pasta and kale to the tuna mixture, and toss to combine. Finish with a drizzle of high quality fruity olive oil, and season with sea salt and chili flakes to individual taste.

Nährwertangaben 
Portionsgröße  154 g | ml
Menge pro Portion  410
1715
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 5.1g 7%
Gesättigte Fettsäuren  0.8g 4%
Natrium 191mg 8%
Gesamte Kohlenhydrate  66g 24%
Ballaststoffe  3.4g 12%
Zucker  2.7g
Protein  24g 47%
Vitamin D 0mcg 0%
Kalzium 40mg 3%
Eisen  3.3mg 18%
Kalium 390mg 8%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 15.118 mcg 2%
Thiamin [B1] 0.781 mg 65%
Riboflavin [B2] 0.4 mg 31%
Niacin [B3] 11.582 mg 72%
Pantothensäure [B5] 0.596 mg 12%
Vitamin B6 0.358 mg 21%
Cobalamin [B12] 1.014 mcg 0%
Folat [B9] 339.936 mcg 0%
Vitamin C 13.984 mg 16%
Vitamin D 0 mcg 0%
Vitamin E 1.213 mg 8%
Vitamin K 23.743 mcg 20%
Betain 120.787 mg 0%
Cholin 14.046 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  65.8 g 24%
Sugars 2.7 g 5%
Ballaststoffe  3.4 g 12%
Carbohydrate 65.8 g 0%
Netto-Kohlenhydrate 63g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.122 g 0%
Arginin 1.153 g 0%
Asparaginsäure 1.803 g 0%
Cystein 0.351 g 0%
Glutaminsäure 5.763 g 0%
Glycin 0.972 g 0%
Histidin 0.624 g 0%
Isoleucin 1.01 g 0%
Leucin 1.849 g 0%
Lysin 1.389 g 0%
Methionin 0.489 g 0%
Phenylalanin 1.056 g 0%
Prolin 1.777 g 0%
Serin 1.033 g 0%
Threonin 0.938 g 0%
Tryptophan 0.297 g 0%
Tyrosin 0.626 g 0%
Valin 1.143 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 39.98 mg 3%
Kupfer 0.32 mg 36%
Fluorid 29.59 mcg 0%
Eisen  3.31 mg 18%
Magnesium 64.15 mg 15%
Mangan 0.87 mg 38%
Phosphor 291.53 mg 23%
Kalium 389.78 mg 8%
Selen 81.76 mcg 149%
Natrium 190.9 mg 8%
Zink 1.46 mg 13%
andere
Nährstoff Menge  DV
Wasser 57.948 g 0%
Asche 1.861 g 0%