Your Recipe

Roasted chicory, beets and pear

Zutat  Menge  Kalorien 
Birnen 131g 75kcal
Rote Bete 125g 54kcal
Walnüsse 6g 39kcal
Honig 6g 18kcal
Olivenöl 2g 18kcal
Fisch, Thunfisch, leicht, in Wasser eingelegt, abgetropfte Feststoffe 114g 98kcal
Zichoriengrün, roh 150g 35kcal

Recipe Tags:

Zone Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
3.5P114 grams of tuna steak
0.5P11 grams of grated Parmigiano
0.5C150 grams of chicory
1.25C125 grams of cooked beetroot
1.75C131 grams of pear
0.5C6 grams of honey
1F2 grams of olive oil
3F6 grams of walnuts

How to cook
Spread the olive oil on an oven tray covered with wax paper.
Slice the chicory, pear and beetroot into pieces and spread them over the oven tray.
Add a bit of pepper and drizzle the honey over it.
Crush the walnuts into smaller pieces and sprinkle over everything.
Bake in the oven for 25 minutes. Stir halfway.
Cook your protein the way you like it. In this case baking the tunasteak for a couple of minutes.
Sprinkle the cheese on top of the vegetables straight out of the oven.

Nährwertangaben 
Portionsgröße  534 g | ml
Menge pro Portion  336
1406
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.9g 10%
Gesättigte Fettsäuren  1g 5%
Natrium 448mg 19%
Gesamte Kohlenhydrate  45g 16%
Ballaststoffe  14g 50%
Zucker  27g
Protein  28g 56%
Vitamin D 1.4mcg 7%
Kalzium 207mg 16%
Eisen  4.7mg 26%
Kalium 1422mg 30%
* 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 452.25 mcg 50%
Thiamin [B1] 0.199 mg 17%
Riboflavin [B2] 0.341 mg 26%
Niacin [B3] 13.008 mg 81%
Pantothensäure [B5] 2.203 mg 44%
Vitamin B6 0.677 mg 40%
Cobalamin [B12] 2.907 mcg 0%
Folat [B9] 320.98 mcg 0%
Vitamin C 47.866 mg 53%
Vitamin D 1.368 mcg 7%
Vitamin E 4.303 mg 29%
Vitamin K 454.008 mcg 378%
Betain 164.075 mg 0%
Cholin 69.273 mg 13%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  44.7 g 16%
Sugars 27.4 g 55%
Ballaststoffe  14 g 50%
Carbohydrate 37.6 g 0%
Netto-Kohlenhydrate 17.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.42 g 0%
Arginin 1.474 g 0%
Asparaginsäure 2.568 g 0%
Cystein 0.267 g 0%
Glutaminsäure 3.914 g 0%
Glycin 1.124 g 0%
Histidin 0.721 g 0%
Isoleucin 1.242 g 0%
Leucin 2.018 g 0%
Lysin 2.172 g 0%
Methionin 0.682 g 0%
Phenylalanin 1.006 g 0%
Prolin 0.879 g 0%
Serin 1.016 g 0%
Threonin 1.111 g 0%
Tryptophan 0.322 g 0%
Tyrosin 0.792 g 0%
Valin 1.347 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 207.43 mg 16%
Kupfer 0.78 mg 87%
Fluorid 24.51 mcg 0%
Eisen  4.66 mg 26%
Magnesium 118.74 mg 28%
Mangan 1.35 mg 59%
Phosphor 315.68 mg 25%
Kalium 1421.87 mg 30%
Selen 81.6 mcg 148%
Natrium 448.29 mg 19%
Zink 2.18 mg 20%
andere
Nährstoff Menge  DV
Wasser 447.767 g 0%
Asche 4.921 g 0%