Your Recipe

Whole 30 California Avocado Sweet Potato Hash

Zutat  Menge  Kalorien 
Avocado 136g 218kcal
Süßkartoffel, roh 130g 112kcal
Zucchini 323g 68kcal
Ei roh ganz 100g 143kcal
Knoblauch 6g 9kcal
Kokosnussöl 9g 80kcal

Recipe Tags:

Whole30 Diet

Recipe Tags:

Best Food

Recipe Instructions:

Ingredients
1 Ripe California Avocado peeled, seed removed and diced
2 teaspoons coconut oil divided
1 medium sweet potato peeled and spiralized or thinly sliced
1 zucchini sliced thin or spiralized
2 cloves garlic minced
2 eggs
Salt pepper and hot sauce to taste
Instructions
Preheat 1 teaspoon of coconut oil in a large skillet over medium heat.
Add garlic, sweet potato and zucchini. Stir and cook for 5-7 minutes or until vegetables are tender. (The thinner the veggies, the faster they'll cook - so keep a close eye on it!)
Push vegetables over to the side of the skillet, add the additional teaspoon of coconut oil. Once the oil is heated, add 2 eggs and scramble.
Once the eggs are scrambled, stir together with the cooked vegetables.
Top with diced California Avocados, salt, pepper and hot sauce.
Serves 2.

Nährwertangaben 
Portionsgröße  352 g | ml
Menge pro Portion  315
1317
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 25%
Gesättigte Fettsäuren  6.9g 34%
Natrium 117mg 5%
Gesamte Kohlenhydrate  25g 9%
Ballaststoffe  8.3g 30%
Zucker  3.4g
Protein  13g 27%
Vitamin D 1mcg 5%
Kalzium 95mg 7%
Eisen  3mg 17%
Kalium 1371mg 29%
* 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 585.985 mcg 65%
Thiamin [B1] 0.19 mg 16%
Riboflavin [B2] 0.418 mg 32%
Niacin [B3] 2.741 mg 17%
Pantothensäure [B5] 2.842 mg 57%
Vitamin B6 0.662 mg 39%
Cobalamin [B12] 0.445 mcg 0%
Folat [B9] 118.12 mcg 0%
Vitamin C 64.368 mg 72%
Vitamin D 1 mcg 5%
Vitamin E 2.109 mg 14%
Vitamin K 15.728 mcg 13%
Betain 0.83 mg 0%
Cholin 165.361 mg 30%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  25.2 g 9%
Sugars 3.4 g 7%
Ballaststoffe  8.3 g 30%
Carbohydrate 25.2 g 0%
Netto-Kohlenhydrate 21.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.725 g 0%
Arginin 0.71 g 0%
Asparaginsäure 1.624 g 0%
Cystein 0.217 g 0%
Glutaminsäure 1.627 g 0%
Glycin 0.5 g 0%
Histidin 0.307 g 0%
Isoleucin 0.593 g 0%
Leucin 0.966 g 0%
Lysin 0.841 g 0%
Methionin 0.3 g 0%
Phenylalanin 0.624 g 0%
Prolin 0.497 g 0%
Serin 0.805 g 0%
Threonin 0.493 g 0%
Tryptophan 0.161 g 0%
Tyrosin 0.425 g 0%
Valin 0.765 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 95.05 mg 7%
Kupfer 0.43 mg 48%
Fluorid 5.31 mcg 0%
Eisen  2.97 mg 17%
Magnesium 96.02 mg 23%
Mangan 0.64 mg 28%
Phosphor 319.7 mg 26%
Kalium 1371.17 mg 29%
Selen 16.92 mcg 31%
Natrium 116.87 mg 5%
Zink 2.65 mg 24%
andere
Nährstoff Menge  DV
Wasser 289.601 g 0%
Asche 3.99 g 0%