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Baked sweet potatoes with tuna salsa

Ingrédient Quantité Calories
Avocats 150g 240kcal
Citron vert / lime 134g 40kcal
Chou rouge 283.5g 88kcal
Coriandre 15g 3kcal
Poivron rouge 119g 31kcal
Patates douces 416g 358kcal
Thon léger, en conserve dans l'huile, égoutté des solides 320g 634kcal
Poivrons, piment fort, rouge, cru 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.

Valeurs nutritives
Taille des portions 366 g | ml
Quantité par portion 351
1468
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 12g 16%
Gras saturés 2.1g 10%
Sodium 416mg 18%
Total des glucides 35g 13%
Fibres alimentaires 8.9g 32%
Sucre 9.5g
Protéine 27g 55%
Vitamine D 5.4mcg 27%
Calcium 95mg 7%
Fer 3mg 17%
Potassium 1007mg 21%
* 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 861.09 mcg 96%
Thiamine [B1] 0.215 mg 18%
Riboflavine [B2] 0.301 mg 23%
Niacine [B3] 11.925 mg 75%
Acide pantothénique [B5] 1.954 mg 39%
Vitamine B6 0.689 mg 41%
Cobalamine [B12] 1.76 mcg 0%
Floate [B9] 78.7 mcg 0%
Vitamine C 104.467 mg 116%
Vitamine D 5.36 mcg 27%
Vitamine E 2.501 mg 17%
Vitamine K 86.18 mcg 72%
Bétaïne 0.476 mg 0%
Choline 58.212 mg 11%
Carbohydrates
nutriment Quantité DV
Total des glucides 35.3 g 13%
Sugars 9.5 g 19%
Fibres alimentaires 8.9 g 32%
Carbohydrate 34.8 g 0%
Glucides nets 25.9g
acides aminés
nutriment Quantité DV
Alanine 1.577 g 0%
Arginine 1.56 g 0%
Acide aspartique 3.071 g 0%
Cystéine 0.299 g 0%
Acide glutamique 4.06 g 0%
Glycine 1.26 g 0%
Histidine 0.762 g 0%
Isoleucine 1.197 g 0%
Leucine 2.091 g 0%
Lysine 2.303 g 0%
Méthionine 0.752 g 0%
Phénylalanine 1.079 g 0%
Proline 0.96 g 0%
Sérine 1.147 g 0%
Thréonine 1.179 g 0%
Tryptophane 0.316 g 0%
Tyrosine 0.861 g 0%
Valine 1.379 g 0%
Minéraux
nutriment Quantité DV
Calcium 94.52 mg 7%
Cuivre 0.34 mg 38%
Fluorure 27.43 mcg 0%
Fer 2.98 mg 17%
Magnésium 81.01 mg 19%
Manganèse 0.57 mg 25%
Phosphore 356.7 mg 29%
Potassium 1006.79 mg 21%
Sélénium 62.23 mcg 113%
Sodium 415.91 mg 18%
Zinc 1.57 mg 14%
autres
nutriment Quantité DV
Eau 285.683 g 0%
Cendres 4.543 g 0%