Your Recipe

Watercress and fig salad

Zutat  Menge  Kalorien 
Feigen, roh 80g 59kcal
Brunnenkresse, roh 68g 7kcal
Haselnüsse 45g 283kcal
Essig Balsamico 80g 70kcal

Recipe Instructions:

Ingredients
1/4 cup (45g) hazelnuts

1/3 cup (80ml) balsamic vinegar

2 cups watercress sprigs

2 ripe figs, broken into quarters

1 tbsp hazelnut oil

Methods
Step 1
Preheat oven to 200°C. Place hazelnuts in a roasting pan and cook for 5 minutes or until toasted. Place hazelnuts in a clean tea towel and rub to remove skins (this is easiest when hazelnuts are still warm). Cut hazelnuts in half and set aside.
Step 2
Meanwhile, place vinegar in a small saucepan over high heat. Bring to the boil. Reduce heat to medium-high and simmer for 5 minutes or until reduced to 1 1/2 tablespoons. Set aside to cool.
Step 3
Arrange watercress sprigs, figs and hazelnuts on serving plates. Drizzle with balsamic reduction and hazelnut oil and serve immediately.

Nährwertangaben 
Portionsgröße  137 g | ml
Menge pro Portion  210
878
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 14g 18%
Gesättigte Fettsäuren  1g 5%
Natrium 24mg 1%
Gesamte Kohlenhydrate  19g 7%
Ballaststoffe  3.5g 13%
Zucker  14g
Protein  4.7g 9%
Vitamin D 0mcg 0%
Kalzium 91mg 7%
Eisen  1.6mg 9%
Kalium 403mg 9%
* 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 57.425 mcg 6%
Thiamin [B1] 0.199 mg 17%
Riboflavin [B2] 0.086 mg 7%
Niacin [B3] 0.633 mg 4%
Pantothensäure [B5] 0.432 mg 9%
Vitamin B6 0.216 mg 13%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 30.885 mcg 0%
Vitamin C 16.838 mg 19%
Vitamin D 0 mcg 0%
Vitamin E 3.759 mg 25%
Vitamin K 90.075 mcg 75%
Betain 0.09 mg 0%
Cholin 15.2 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  18.7 g 7%
Sugars 13.6 g 27%
Ballaststoffe  3.5 g 13%
Carbohydrate 11.9 g 0%
Netto-Kohlenhydrate 5.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.229 g 0%
Arginin 0.555 g 0%
Asparaginsäure 0.512 g 0%
Cystein 0.07 g 0%
Glutaminsäure 0.928 g 0%
Glycin 0.211 g 0%
Histidin 0.115 g 0%
Isoleucin 0.163 g 0%
Leucin 0.309 g 0%
Lysin 0.152 g 0%
Methionin 0.059 g 0%
Phenylalanin 0.195 g 0%
Prolin 0.178 g 0%
Serin 0.201 g 0%
Threonin 0.167 g 0%
Tryptophan 0.056 g 0%
Tyrosin 0.116 g 0%
Valin 0.216 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 91.25 mg 7%
Kupfer 0.46 mg 51%
Fluorid 0 mcg 0%
Eisen  1.56 mg 9%
Magnesium 55.42 mg 13%
Mangan 1.58 mg 69%
Phosphor 98.85 mg 8%
Kalium 402.8 mg 9%
Selen 0.93 mcg 2%
Natrium 23.54 mg 1%
Zink 0.68 mg 6%
andere
Nährstoff Menge  DV
Wasser 95.732 g 0%
Asche 1.335 g 0%