Your Recipe

Roasted chicory, beets and pear

Ingrédient Quantité Calories
Poires 131g 75kcal
Betterave 125g 54kcal
Noix 6g 39kcal
Miel 6g 18kcal
Huile d'olive 2g 18kcal
Poisson, thon, léger, en conserve dans l'eau, solides égouttés 114g 98kcal
Feuilles de chicorée, crues 150g 35kcal

Recipe Tags:

Zone Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
3.5P114 grams of tuna steak
0.5P11 grams of grated Parmigiano
0.5C150 grams of chicory
1.25C125 grams of cooked beetroot
1.75C131 grams of pear
0.5C6 grams of honey
1F2 grams of olive oil
3F6 grams of walnuts

How to cook
Spread the olive oil on an oven tray covered with wax paper.
Slice the chicory, pear and beetroot into pieces and spread them over the oven tray.
Add a bit of pepper and drizzle the honey over it.
Crush the walnuts into smaller pieces and sprinkle over everything.
Bake in the oven for 25 minutes. Stir halfway.
Cook your protein the way you like it. In this case baking the tunasteak for a couple of minutes.
Sprinkle the cheese on top of the vegetables straight out of the oven.

Valeurs nutritives
Taille des portions 534 g | ml
Quantité par portion 336
1406
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 7.9g 10%
Gras saturés 1g 5%
Sodium 448mg 19%
Total des glucides 45g 16%
Fibres alimentaires 14g 50%
Sucre 27g
Protéine 28g 56%
Vitamine D 1.4mcg 7%
Calcium 207mg 16%
Fer 4.7mg 26%
Potassium 1422mg 30%
* 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 452.25 mcg 50%
Thiamine [B1] 0.199 mg 17%
Riboflavine [B2] 0.341 mg 26%
Niacine [B3] 13.008 mg 81%
Acide pantothénique [B5] 2.203 mg 44%
Vitamine B6 0.677 mg 40%
Cobalamine [B12] 2.907 mcg 0%
Floate [B9] 320.98 mcg 0%
Vitamine C 47.866 mg 53%
Vitamine D 1.368 mcg 7%
Vitamine E 4.303 mg 29%
Vitamine K 454.008 mcg 378%
Bétaïne 164.075 mg 0%
Choline 69.273 mg 13%
Carbohydrates
nutriment Quantité DV
Total des glucides 44.7 g 16%
Sugars 27.4 g 55%
Fibres alimentaires 14 g 50%
Carbohydrate 37.6 g 0%
Glucides nets 17.3g
acides aminés
nutriment Quantité DV
Alanine 1.42 g 0%
Arginine 1.474 g 0%
Acide aspartique 2.568 g 0%
Cystéine 0.267 g 0%
Acide glutamique 3.914 g 0%
Glycine 1.124 g 0%
Histidine 0.721 g 0%
Isoleucine 1.242 g 0%
Leucine 2.018 g 0%
Lysine 2.172 g 0%
Méthionine 0.682 g 0%
Phénylalanine 1.006 g 0%
Proline 0.879 g 0%
Sérine 1.016 g 0%
Thréonine 1.111 g 0%
Tryptophane 0.322 g 0%
Tyrosine 0.792 g 0%
Valine 1.347 g 0%
Minéraux
nutriment Quantité DV
Calcium 207.43 mg 16%
Cuivre 0.78 mg 87%
Fluorure 24.51 mcg 0%
Fer 4.66 mg 26%
Magnésium 118.74 mg 28%
Manganèse 1.35 mg 59%
Phosphore 315.68 mg 25%
Potassium 1421.87 mg 30%
Sélénium 81.6 mcg 148%
Sodium 448.29 mg 19%
Zinc 2.18 mg 20%
autres
nutriment Quantité DV
Eau 447.767 g 0%
Cendres 4.921 g 0%