Your Recipe

Lemon Garlic Greens and Onions

Zutat  Menge  Kalorien 
Zitronensaft 43.2g 10kcal
Zwiebeln 394g 158kcal
Knoblauch 9g 13kcal
Speisesalz 2.8g 0kcal
Olivenöl 28g 248kcal
Spinat, gefroren, gehackt oder Blatt, gekocht, gekocht, abgetropft, mit Salz 56.7g 19kcal
Schwarzer Pfeffer, gemahlen 0.575g 1kcal

Recipe Instructions:

Ingredients
2 large onions thinly sliced
2 boxes chopped frozen spinach thawed and drained
2 tbs extra virgin olive oil
1 Juice of lemon
3 cloves garlic grated
½ tsp salt
¼ tsp pepper
Instructions
Spray a large deep pan with non-stick spray and heat over medium-high.
Add onion slices and a sprinkle of salt and cook for 20-30 minutes or until fully caramelized. (If you'd like to prepare this traditionally, fry the onions in olive oil.)
Squeeze out spinach with paper towel to ensure all moisture is removed.
In a bowl, mix spinach with olive oil, lemon juice, garlic, salt and pepper. (This is where my Aunt Paula would also add oil from the fried onions. Now do you see why John and Tanya look so happy above?)
Spread spinach mixture in thin layer on large plate and garnish with caramelized onions on top. Tastes great with pita bread or alone.
Notes
Excellent source of Vitamin A and C. Good source of Calcium and Iron.

Nährwertangaben 
Portionsgröße  134 g | ml
Menge pro Portion  112
469
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.3g 9%
Gesättigte Fettsäuren  1g 5%
Natrium 322mg 14%
Gesamte Kohlenhydrate  11g 4%
Ballaststoffe  2.3g 8%
Zucker  4.5g
Protein  1.8g 4%
Vitamin D 0mcg 0%
Kalzium 50mg 4%
Eisen  0.6mg 3%
Kalium 209mg 4%
* 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 85.514 mcg 10%
Thiamin [B1] 0.064 mg 5%
Riboflavin [B2] 0.056 mg 4%
Niacin [B3] 0.204 mg 1%
Pantothensäure [B5] 0.161 mg 3%
Vitamin B6 0.171 mg 10%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 38.119 mcg 0%
Vitamin C 12.482 mg 14%
Vitamin D 0 mcg 0%
Vitamin E 1.549 mg 10%
Vitamin K 81.526 mcg 68%
Betain 15.994 mg 0%
Cholin 10.634 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  11.5 g 4%
Sugars 4.5 g 9%
Ballaststoffe  2.3 g 8%
Carbohydrate 10.7 g 0%
Netto-Kohlenhydrate 6.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.056 g 0%
Arginin 0.186 g 0%
Asparaginsäure 0.164 g 0%
Cystein 0.01 g 0%
Glutaminsäure 0.347 g 0%
Glycin 0.062 g 0%
Histidin 0.024 g 0%
Isoleucin 0.037 g 0%
Leucin 0.062 g 0%
Lysin 0.081 g 0%
Methionin 0.011 g 0%
Phenylalanin 0.059 g 0%
Prolin 0.045 g 0%
Serin 0.05 g 0%
Threonin 0.056 g 0%
Tryptophan 0.03 g 0%
Tyrosin 0.047 g 0%
Valin 0.054 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 49.94 mg 4%
Kupfer 0.07 mg 8%
Fluorid 1.15 mcg 0%
Eisen  0.59 mg 3%
Magnesium 22.94 mg 5%
Mangan 0.29 mg 12%
Phosphor 40.19 mg 3%
Kalium 208.8 mg 4%
Selen 1.61 mcg 3%
Natrium 321.55 mg 14%
Zink 0.27 mg 2%
andere
Nährstoff Menge  DV
Wasser 111.682 g 0%
Asche 1.303 g 0%