Your Recipe

MEDITERRANEAN SWEET POTATO HASH

Zutat  Menge  Kalorien 
Zitrone 11.4g 3kcal
Granatäpfel 250g 208kcal
Zwiebeln 70g 28kcal
Süßkartoffel, roh 532g 458kcal
Spinat, roh 120g 28kcal
Käse Mozzarella natriumarm 200g 560kcal
Knoblauch 6g 9kcal
Olivenöl 42g 371kcal
Chilipulver 1.35g 4kcal
Oliven, eingelegt, in Dosen oder Flaschen, grün 67.5g 98kcal

Recipe Tags:

Mediterranean Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
4 cups Sweet Potatoes diced & peeled (1.4lbs/650g)
1 cup Mozzarella Balls cherry size (200g)
1 Small Pomegranate
½ cup Green Olives without stones
4 cups Spinach
1 Small Onion
2 Lemon Wedges
2 Garlic Cloves
Salt & Black Pepper to taste
½ tsp Chili Powder optional
3 tbsp Extra Virgin Olive Oil for frying

Instructions
Heat up the oil in a large frying pan/skillet. Add diced sweet potatoes and fry them, tossing occasionally. This will take about 15 minutes.
When they are almost done, move them to one side and add diced onion and spinach (you can add the spinach in stages – I will reduce its size significantly in minutes).
When the spinach is sautéed, add minced garlic and stir (or toss) everything around.
Season with salt, black pepper and a pinch of chili powder (optional).
Serve with mozzarella balls, pomegranate seeds and lemon wedges (or simply squeeze some lemon over)

Nährwertangaben 
Portionsgröße  325 g | ml
Menge pro Portion  441
1847
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 23g 29%
Gesättigte Fettsäuren  7.4g 37%
Natrium 380mg 17%
Gesamte Kohlenhydrate  44g 16%
Ballaststoffe  8.2g 29%
Zucker  16g
Protein  18g 37%
Vitamin D 0.2mcg 1%
Kalzium 459mg 35%
Eisen  2.2mg 12%
Kalium 860mg 18%
* 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 1160.579 mcg 129%
Thiamin [B1] 0.196 mg 16%
Riboflavin [B2] 0.352 mg 27%
Niacin [B3] 1.314 mg 8%
Pantothensäure [B5] 1.362 mg 27%
Vitamin B6 0.477 mg 28%
Cobalamin [B12] 0.46 mcg 0%
Folat [B9] 105.364 mcg 0%
Vitamin C 21.273 mg 24%
Vitamin D 0.15 mcg 1%
Vitamin E 3.697 mg 25%
Vitamin K 165.453 mcg 138%
Betain 30.817 mg 0%
Cholin 40.312 mg 7%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  44.3 g 16%
Sugars 15.8 g 32%
Ballaststoffe  8.2 g 29%
Carbohydrate 43.6 g 0%
Netto-Kohlenhydrate 28.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.152 g 0%
Arginin 0.151 g 0%
Asparaginsäure 0.609 g 0%
Cystein 0.042 g 0%
Glutaminsäure 0.372 g 0%
Glycin 0.133 g 0%
Histidin 0.065 g 0%
Isoleucin 0.124 g 0%
Leucin 0.2 g 0%
Lysin 0.152 g 0%
Methionin 0.056 g 0%
Phenylalanin 0.165 g 0%
Prolin 0.111 g 0%
Serin 0.156 g 0%
Threonin 0.154 g 0%
Tryptophan 0.057 g 0%
Tyrosin 0.082 g 0%
Valin 0.173 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 458.82 mg 35%
Kupfer 0.39 mg 43%
Fluorid 0.19 mcg 0%
Eisen  2.22 mg 12%
Magnesium 82.16 mg 20%
Mangan 0.74 mg 32%
Phosphor 371.22 mg 30%
Kalium 859.88 mg 18%
Selen 9.79 mcg 18%
Natrium 380.2 mg 17%
Zink 2.41 mg 22%
andere
Nährstoff Menge  DV
Wasser 235.541 g 0%
Asche 4.253 g 0%