Your Recipe

Broccoli Rabe Goma-ae

Zutat  Menge  Kalorien 
Brokkoli, roh 91g 31kcal
Sesamkörner 26.61g 152kcal
Weißer Zucker 4.2g 16kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 32g 18kcal

Recipe Instructions:

1 bunch broccoli rabe
3 tablespoons sesame seeds
2 tablespoons soy sauce
1 1/2 tablespoons mirin
1 teaspoon sugar

Bring a pot of salted water to a boil. While you wait for the water to boil, trim the rabe and cut each piece in half. When the water is boiling, blanch the greens in the water for just under a minute. Drain and let cool.
Put the sesame seeds in a dry skillet over medium heat and heat until a few shades darker, 2 to 3 minutes. Transfer to a mortar and pestle or suribachi and let cool a bit. Grind the seeds until very coarse—you do not want to make a paste
In a mixing bowl, combine the soy sauce, mirin, sugar, and ground sesame seeds. Squeeze the rabe to make sure the majority of its moisture has drained off. Add the rabe to the dressing and stir to coat.

Nährwertangaben 
Portionsgröße  38 g | ml
Menge pro Portion  54
228
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 3.4g 4%
Gesättigte Fettsäuren  0.5g 2%
Natrium 296mg 13%
Gesamte Kohlenhydrate  4.6g 2%
Ballaststoffe  1.4g 5%
Zucker  1.5g
Protein  2.5g 5%
Vitamin D 0mcg 0%
Kalzium 78mg 6%
Eisen  1.2mg 7%
Kalium 131mg 3%
* 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 7.053 mcg 1%
Thiamin [B1] 0.072 mg 6%
Riboflavin [B2] 0.062 mg 5%
Niacin [B3] 0.537 mg 3%
Pantothensäure [B5] 0.168 mg 3%
Vitamin B6 0.105 mg 6%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 24.305 mcg 0%
Vitamin C 20.293 mg 23%
Vitamin D 0 mcg 0%
Vitamin E 0.227 mg 2%
Vitamin K 23.114 mcg 19%
Betain 3.088 mg 0%
Cholin 8.49 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  4.6 g 2%
Sugars 1.5 g 3%
Ballaststoffe  1.4 g 5%
Carbohydrate 4.1 g 0%
Netto-Kohlenhydrate 3.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.137 g 0%
Arginin 0.258 g 0%
Asparaginsäure 0.22 g 0%
Cystein 0.03 g 0%
Glutaminsäure 0.521 g 0%
Glycin 0.127 g 0%
Histidin 0.062 g 0%
Isoleucin 0.101 g 0%
Leucin 0.167 g 0%
Lysin 0.096 g 0%
Methionin 0.055 g 0%
Phenylalanin 0.116 g 0%
Prolin 0.127 g 0%
Serin 0.13 g 0%
Threonin 0.099 g 0%
Tryptophan 0.033 g 0%
Tyrosin 0.068 g 0%
Valin 0.129 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 77.96 mg 6%
Kupfer 0.28 mg 32%
Fluorid 0 mcg 0%
Eisen  1.25 mg 7%
Magnesium 33.65 mg 8%
Mangan 0.29 mg 13%
Phosphor 70.14 mg 6%
Kalium 131.2 mg 3%
Selen 2.9 mcg 5%
Natrium 296.09 mg 13%
Zink 0.67 mg 6%
andere
Nährstoff Menge  DV
Wasser 26.636 g 0%
Asche 1.278 g 0%