Your Recipe

Healthy Ground Beef And Broccoli Fried Quinoa

Zutat  Menge  Kalorien 
Brokkoli, roh 90g 31kcal
Karotten, roh 124g 51kcal
Koriander (Cilantro) Blätter 2g 0kcal
Spinat, roh 30g 7kcal
Rindfleisch gemahlen 70% mageres Fleisch 30% Fett 226.796g 753kcal
Quinoa 185g 222kcal
Knoblauch 9g 13kcal
Olivenöl 14g 124kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 30g 10kcal
Sojasauce aus Soja (Tamari) 9g 5kcal

Recipe Tags:

Blood Type Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients%0A8%20oz%20ground%20beef%0A1%20cup%20broccoli%20florets%2C%20chopped%0A1%20cup%20cooked%20quinoa%0A3%20garlic%20cloves%2C%20minced%0A1%201%2F2%20Tbsp%20tamari%20sauce%0A2%20spring%20onions%2C%20chopped%0A1%20carrot%2C%20chopped%0A1%20Tbsp%20olive%20oil%0AOptional%3A%0Asome%20crushed%20red%20pepper%0A1%20cup%20spinach%2C%20chopped%0A2%20Tbsp%20cilantro%2C%20chopped%0AInstructions%0AIn%20a%20large%20non-stick%20pan%20cook%20the%20beef%20for%20a%20few%20minutes%20at%20medium%20%2F%20medium-high%20until%20almost%20done.%20Cover%20with%20a%20lid%20if%20needed.%0AAdd%20olive%20oil%2C%20garlic%20and%20crushed%20red%20pepper%20%28spicy%20and%20optional%21%29%20and%20saut%C3%A9%20until%20fragrant.%0AStir%20in%20the%20broccoli%20and%20let%20cook%20for%202-3%20minutes.%20Then%20add%20the%20soy%20sauce%20and%20stir%20in%20the%20carrots%2C%20spring%20onions%20and%20quinoa.%0AHave%20a%20taste%20and%20adjust%20for%20salt%20if%20needed%20%28you%20can%20add%20some%20more%20tamari%20sauce%29%2C%20cook%20while%20stirring%20for%20a%20few%20more%20minutes.%0AStir%20in%20the%20cilantro%20and%0Aspinach%20%28if%20desired%21%29%20and%20turn%20the%20heat%20off.%0AServe%20immediately%21

Nährwertangaben 
Portionsgröße  240 g | ml
Menge pro Portion  405
1696
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 29g 37%
Gesättigte Fettsäuren  9.7g 49%
Natrium 271mg 12%
Gesamte Kohlenhydrate  21g 8%
Ballaststoffe  4.2g 15%
Zucker  3.4g
Protein  16g 32%
Vitamin D 0.1mcg 0%
Kalzium 80mg 6%
Eisen  3.1mg 17%
Kalium 603mg 13%
* 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 411.604 mcg 46%
Thiamin [B1] 0.169 mg 14%
Riboflavin [B2] 0.277 mg 21%
Niacin [B3] 3.681 mg 23%
Pantothensäure [B5] 0.63 mg 13%
Vitamin B6 0.465 mg 27%
Cobalamin [B12] 1.565 mcg 0%
Folat [B9] 86.301 mcg 0%
Vitamin C 35.005 mg 39%
Vitamin D 0.076 mcg 0%
Vitamin E 1.973 mg 13%
Vitamin K 112.055 mcg 93%
Betain 16.856 mg 0%
Cholin 63.348 mg 12%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  21.4 g 8%
Sugars 3.4 g 7%
Ballaststoffe  4.2 g 15%
Carbohydrate 20.5 g 0%
Netto-Kohlenhydrate 18g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.912 g 0%
Arginin 1.07 g 0%
Asparaginsäure 1.452 g 0%
Cystein 0.202 g 0%
Glutaminsäure 2.465 g 0%
Glycin 0.956 g 0%
Histidin 0.484 g 0%
Isoleucin 0.675 g 0%
Leucin 1.151 g 0%
Lysin 1.184 g 0%
Methionin 0.372 g 0%
Phenylalanin 0.637 g 0%
Prolin 0.806 g 0%
Serin 0.64 g 0%
Threonin 0.642 g 0%
Tryptophan 0.115 g 0%
Tyrosin 0.446 g 0%
Valin 0.762 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 79.99 mg 6%
Kupfer 0.22 mg 24%
Fluorid 1.32 mcg 0%
Eisen  3.08 mg 17%
Magnesium 73.33 mg 17%
Mangan 0.69 mg 30%
Phosphor 245.2 mg 20%
Kalium 603.25 mg 13%
Selen 13.34 mcg 24%
Natrium 270.62 mg 12%
Zink 3.74 mg 34%
andere
Nährstoff Menge  DV
Wasser 171.166 g 0%
Asche 2.49 g 0%