Your Recipe

Caribbean Shrimp & Rice Bowl

Zutat  Menge  Kalorien 
Avocado 50g 80kcal
Mango 200g 120kcal
Ananas 225g 113kcal
Reis braun mittelkörnig gekocht 250g 280kcal
Schwarze Bohnen 425g 561kcal
Speisesalz 1.5g 0kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 30g 10kcal
Saure Sahne, fettreduziert 81.7g 148kcal
Sauce, Salsa, servierfertig 129.5g 38kcal
Rapsöl (Rapsöl) 14g 124kcal
Garnelen, roh 454g 386kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 medium ripe avocado, peeled and pitted
1/3 cup reduced-fat sour cream
1/4 teaspoon salt
1 can (15 ounces) black beans, rinsed and drained
1 can (8 ounces) unsweetened crushed pineapple, undrained
1 medium mango, peeled and cubed
1/2 cup salsa
1 package (8.8 ounces) ready-to-serve brown rice
1 pound uncooked shrimp (31-40 per pound), peeled and deveined
1 teaspoon Caribbean jerk seasoning
1 tablespoon canola oil
2 green onions, sliced
Lime wedges, optional
Directions
1. For avocado cream, mash avocado with sour cream and salt until smooth. In a small saucepan, combine beans, pineapple, mango and salsa; heat through, stirring occasionally. Prepare rice according to package directions.
2. Toss shrimp with jerk seasoning. In a large skillet, heat oil over medium-high heat. Add shrimp; cook and stir until shrimp turn pink, 2-3 minutes.
3. Divide rice and bean mixture among 4 bowls. Top with shrimp and green onions. Serve with avocado cream and, if desired, lime wedges.

Nährwertangaben 
Portionsgröße  465 g | ml
Menge pro Portion  465
1944
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 10g 13%
Gesättigte Fettsäuren  2.7g 14%
Natrium 530mg 23%
Gesamte Kohlenhydrate  60g 22%
Ballaststoffe  14g 49%
Zucker  14g
Protein  37g 73%
Vitamin D 0.1mcg 0%
Kalzium 166mg 13%
Eisen  3.7mg 21%
Kalium 1085mg 23%
* 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 65.065 mcg 7%
Thiamin [B1] 0.413 mg 34%
Riboflavin [B2] 0.189 mg 15%
Niacin [B3] 2.608 mg 16%
Pantothensäure [B5] 0.964 mg 19%
Vitamin B6 0.385 mg 23%
Cobalamin [B12] 0.061 mcg 0%
Folat [B9] 210.904 mcg 0%
Vitamin C 48.546 mg 54%
Vitamin D 0.061 mcg 0%
Vitamin E 2.794 mg 19%
Vitamin K 28.181 mcg 23%
Betain 0.125 mg 0%
Cholin 51.806 mg 9%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  59.9 g 22%
Sugars 14.5 g 29%
Ballaststoffe  13.6 g 49%
Carbohydrate 55.8 g 0%
Netto-Kohlenhydrate 45.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.559 g 0%
Arginin 0.74 g 0%
Asparaginsäure 1.419 g 0%
Cystein 0.131 g 0%
Glutaminsäure 1.887 g 0%
Glycin 0.489 g 0%
Histidin 0.323 g 0%
Isoleucin 0.518 g 0%
Leucin 0.936 g 0%
Lysin 0.772 g 0%
Methionin 0.191 g 0%
Phenylalanin 0.625 g 0%
Prolin 0.513 g 0%
Serin 0.645 g 0%
Threonin 0.49 g 0%
Tryptophan 0.144 g 0%
Tyrosin 0.349 g 0%
Valin 0.632 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 165.89 mg 13%
Kupfer 0.89 mg 99%
Fluorid 0.88 mcg 0%
Eisen  3.73 mg 21%
Magnesium 165.58 mg 39%
Mangan 1.81 mg 79%
Phosphor 488.59 mg 39%
Kalium 1085 mg 23%
Selen 2.86 mcg 5%
Natrium 529.72 mg 23%
Zink 3.43 mg 31%
andere
Nährstoff Menge  DV
Wasser 353.814 g 0%
Asche 4.756 g 0%