Your Recipe

Baked sweet potatoes with tuna salsa

Zutat  Menge  Kalorien 
Avocado 150g 240kcal
Limette 134g 40kcal
Rotkohl, roh 283.5g 88kcal
Koriander (Cilantro) Blätter 15g 3kcal
Paprika, roh, gelb, süß 119g 31kcal
Süßkartoffel, roh 416g 358kcal
Thunfisch light, in Öl eingelegt, abgetropft 320g 634kcal
Paprika, scharfer Chili, rot, roh 25g 10kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
4 sweet potatoes
1 ripe avocado, stoned, peeled and mashed with a fork
1 red chilli, sliced into strips (optional)
For the salsa
2 x 160g tins tuna chunks in spring water, drained
1 red pepper, diced
15g fresh coriander, roughly chopped
2 limes, zested and juiced, plus 1 cut into wedges to serve (optional)
¼ red cabbage, finely shredded
400g tin mixed bean salad, drained
Method
Preheat the oven to gas 6, 200°C, fan 180°C. Pierce the sweet potatoes a few times with a fork and bake for 45 mins or until tender.
Mix the salsa ingredients in a large bowl, reserving a little of the coriander; season.
Split open the sweet potatoes, divide the salsa between them and dollop over the smashed avocado. Garnish with the remaining coriander, lime wedges and chilli (if using) to serve.

Nährwertangaben 
Portionsgröße  366 g | ml
Menge pro Portion  351
1468
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 12g 16%
Gesättigte Fettsäuren  2.1g 10%
Natrium 416mg 18%
Gesamte Kohlenhydrate  35g 13%
Ballaststoffe  8.9g 32%
Zucker  9.5g
Protein  27g 55%
Vitamin D 5.4mcg 27%
Kalzium 95mg 7%
Eisen  3mg 17%
Kalium 1007mg 21%
* 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 861.09 mcg 96%
Thiamin [B1] 0.215 mg 18%
Riboflavin [B2] 0.301 mg 23%
Niacin [B3] 11.925 mg 75%
Pantothensäure [B5] 1.954 mg 39%
Vitamin B6 0.689 mg 41%
Cobalamin [B12] 1.76 mcg 0%
Folat [B9] 78.7 mcg 0%
Vitamin C 104.467 mg 116%
Vitamin D 5.36 mcg 27%
Vitamin E 2.501 mg 17%
Vitamin K 86.18 mcg 72%
Betain 0.476 mg 0%
Cholin 58.212 mg 11%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  35.3 g 13%
Sugars 9.5 g 19%
Ballaststoffe  8.9 g 32%
Carbohydrate 34.8 g 0%
Netto-Kohlenhydrate 25.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.577 g 0%
Arginin 1.56 g 0%
Asparaginsäure 3.071 g 0%
Cystein 0.299 g 0%
Glutaminsäure 4.06 g 0%
Glycin 1.26 g 0%
Histidin 0.762 g 0%
Isoleucin 1.197 g 0%
Leucin 2.091 g 0%
Lysin 2.303 g 0%
Methionin 0.752 g 0%
Phenylalanin 1.079 g 0%
Prolin 0.96 g 0%
Serin 1.147 g 0%
Threonin 1.179 g 0%
Tryptophan 0.316 g 0%
Tyrosin 0.861 g 0%
Valin 1.379 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 94.52 mg 7%
Kupfer 0.34 mg 38%
Fluorid 27.43 mcg 0%
Eisen  2.98 mg 17%
Magnesium 81.01 mg 19%
Mangan 0.57 mg 25%
Phosphor 356.7 mg 29%
Kalium 1006.79 mg 21%
Selen 62.23 mcg 113%
Natrium 415.91 mg 18%
Zink 1.57 mg 14%
andere
Nährstoff Menge  DV
Wasser 285.683 g 0%
Asche 4.543 g 0%