Your Recipe

Broccoli Rabe Goma-ae

Ingrédient Quantité Calories
Broccoli 91g 31kcal
Graines de sésame 26.61g 152kcal
Sucre blanc 4.2g 16kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 32g 18kcal

Recipe Instructions:

1 bunch broccoli rabe
3 tablespoons sesame seeds
2 tablespoons soy sauce
1 1/2 tablespoons mirin
1 teaspoon sugar

Bring a pot of salted water to a boil. While you wait for the water to boil, trim the rabe and cut each piece in half. When the water is boiling, blanch the greens in the water for just under a minute. Drain and let cool.
Put the sesame seeds in a dry skillet over medium heat and heat until a few shades darker, 2 to 3 minutes. Transfer to a mortar and pestle or suribachi and let cool a bit. Grind the seeds until very coarse—you do not want to make a paste
In a mixing bowl, combine the soy sauce, mirin, sugar, and ground sesame seeds. Squeeze the rabe to make sure the majority of its moisture has drained off. Add the rabe to the dressing and stir to coat.

Valeurs nutritives
Taille des portions 38 g | ml
Quantité par portion 54
228
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 3.4g 4%
Gras saturés 0.5g 2%
Sodium 296mg 13%
Total des glucides 4.6g 2%
Fibres alimentaires 1.4g 5%
Sucre 1.5g
Protéine 2.5g 5%
Vitamine D 0mcg 0%
Calcium 78mg 6%
Fer 1.2mg 7%
Potassium 131mg 3%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 7.053 mcg 1%
Thiamine [B1] 0.072 mg 6%
Riboflavine [B2] 0.062 mg 5%
Niacine [B3] 0.537 mg 3%
Acide pantothénique [B5] 0.168 mg 3%
Vitamine B6 0.105 mg 6%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 24.305 mcg 0%
Vitamine C 20.293 mg 23%
Vitamine D 0 mcg 0%
Vitamine E 0.227 mg 2%
Vitamine K 23.114 mcg 19%
Bétaïne 3.088 mg 0%
Choline 8.49 mg 2%
Carbohydrates
nutriment Quantité DV
Total des glucides 4.6 g 2%
Sugars 1.5 g 3%
Fibres alimentaires 1.4 g 5%
Carbohydrate 4.1 g 0%
Glucides nets 3.1g
acides aminés
nutriment Quantité DV
Alanine 0.137 g 0%
Arginine 0.258 g 0%
Acide aspartique 0.22 g 0%
Cystéine 0.03 g 0%
Acide glutamique 0.521 g 0%
Glycine 0.127 g 0%
Histidine 0.062 g 0%
Isoleucine 0.101 g 0%
Leucine 0.167 g 0%
Lysine 0.096 g 0%
Méthionine 0.055 g 0%
Phénylalanine 0.116 g 0%
Proline 0.127 g 0%
Sérine 0.13 g 0%
Thréonine 0.099 g 0%
Tryptophane 0.033 g 0%
Tyrosine 0.068 g 0%
Valine 0.129 g 0%
Minéraux
nutriment Quantité DV
Calcium 77.96 mg 6%
Cuivre 0.28 mg 32%
Fluorure 0 mcg 0%
Fer 1.25 mg 7%
Magnésium 33.65 mg 8%
Manganèse 0.29 mg 13%
Phosphore 70.14 mg 6%
Potassium 131.2 mg 3%
Sélénium 2.9 mcg 5%
Sodium 296.09 mg 13%
Zinc 0.67 mg 6%
autres
nutriment Quantité DV
Eau 26.636 g 0%
Cendres 1.278 g 0%