Your Recipe

Millet with Three Cheeses

Zutat  Menge  Kalorien 
Cheddarkäse 56.7g 228kcal
Milch 3,7% Milchfett 244g 156kcal
Hirse, roh 200g 756kcal
Käse, Parmesankäse, gerieben 15.2g 64kcal
Meersalz 6g 0kcal

Recipe Instructions:

1 cup millet
1 teaspoon salt (optional)
1 cup milk
2 ounces Fontina, diced
2 ounces cheddar, diced
2 tablespoons grated Parmesan

Rinse and drain the millet and put it in a large, heavy saucepan over medium heat. Cook, stirring frequently, for about 5 minutes, until the millet starts to smell and look toasty.
Add 3 cups of water and the salt if using and bring to a boil over medium-high heat. Stir once, lower the heat so that the liquid is just simmering and cover the pan. Cook for about 15 minutes, stirring once or twice, until the millet is tender. Drain the millet and return it to the pan.
Over medium-low heat, add the milk and cheeses and stir well until they melt and the mixture thickens, 2 to 3 minutes. Season with more salt if you like and serve.

Nährwertangaben 
Portionsgröße  174 g | ml
Menge pro Portion  401
1679
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 13g 17%
Gesättigte Fettsäuren  6.7g 33%
Natrium 1041mg 45%
Gesamte Kohlenhydrate  54g 20%
Ballaststoffe  5.7g 20%
Zucker  0.1g
Protein  16g 32%
Vitamin D 0.1mcg 1%
Kalzium 281mg 22%
Eisen  2.1mg 12%
Kalium 278mg 6%
* 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 102.085 mcg 11%
Thiamin [B1] 0.318 mg 27%
Riboflavin [B2] 0.423 mg 33%
Niacin [B3] 3.23 mg 20%
Pantothensäure [B5] 0.921 mg 18%
Vitamin B6 0.307 mg 18%
Cobalamin [B12] 0.569 mcg 0%
Folat [B9] 65.836 mcg 0%
Vitamin C 1.22 mg 1%
Vitamin D 0.113 mcg 1%
Vitamin E 0.168 mg 1%
Vitamin K 3.125 mcg 3%
Betain 0.142 mg 0%
Cholin 3.833 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  53.6 g 20%
Sugars 0.1 g 0%
Ballaststoffe  5.7 g 20%
Carbohydrate 53 g 0%
Netto-Kohlenhydrate 53.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.891 g 0%
Arginin 0.455 g 0%
Asparaginsäure 1.014 g 0%
Cystein 0.189 g 0%
Glutaminsäure 3.051 g 0%
Glycin 0.351 g 0%
Histidin 0.333 g 0%
Isoleucin 0.699 g 0%
Leucin 1.561 g 0%
Lysin 0.547 g 0%
Methionin 0.317 g 0%
Phenylalanin 0.718 g 0%
Prolin 1.315 g 0%
Serin 0.722 g 0%
Threonin 0.553 g 0%
Tryptophan 0.22 g 0%
Tyrosin 0.565 g 0%
Valin 0.83 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 281.3 mg 22%
Kupfer 0.52 mg 57%
Fluorid 0 mcg 0%
Eisen  2.1 mg 12%
Magnesium 94.97 mg 23%
Mangan 1.1 mg 48%
Phosphor 383.78 mg 31%
Kalium 278.28 mg 6%
Selen 10.59 mcg 19%
Natrium 1041.27 mg 45%
Zink 2.34 mg 21%
andere
Nährstoff Menge  DV
Wasser 85.212 g 0%
Asche 3.814 g 0%