Your Recipe

MEDITERRANEAN SWEET POTATO HASH

Ingrédient Quantité Calories
Citron 11.4g 3kcal
Grenades 250g 208kcal
Oignons 70g 28kcal
Patates douces 532g 458kcal
Épinards 120g 28kcal
Fromage Mozzarella faible en sodium 200g 560kcal
Ail 6g 9kcal
Huile d'olive 42g 371kcal
Poudre de chili 1.35g 4kcal
Olives, marinées, en conserve ou en bouteille, vertes 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)

Valeurs nutritives
Taille des portions 325 g | ml
Quantité par portion 441
1847
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 23g 29%
Gras saturés 7.4g 37%
Sodium 380mg 17%
Total des glucides 44g 16%
Fibres alimentaires 8.2g 29%
Sucre 16g
Protéine 18g 37%
Vitamine D 0.2mcg 1%
Calcium 459mg 35%
Fer 2.2mg 12%
Potassium 860mg 18%
* 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 1160.579 mcg 129%
Thiamine [B1] 0.196 mg 16%
Riboflavine [B2] 0.352 mg 27%
Niacine [B3] 1.314 mg 8%
Acide pantothénique [B5] 1.362 mg 27%
Vitamine B6 0.477 mg 28%
Cobalamine [B12] 0.46 mcg 0%
Floate [B9] 105.364 mcg 0%
Vitamine C 21.273 mg 24%
Vitamine D 0.15 mcg 1%
Vitamine E 3.697 mg 25%
Vitamine K 165.453 mcg 138%
Bétaïne 30.817 mg 0%
Choline 40.312 mg 7%
Carbohydrates
nutriment Quantité DV
Total des glucides 44.3 g 16%
Sugars 15.8 g 32%
Fibres alimentaires 8.2 g 29%
Carbohydrate 43.6 g 0%
Glucides nets 28.5g
acides aminés
nutriment Quantité DV
Alanine 0.152 g 0%
Arginine 0.151 g 0%
Acide aspartique 0.609 g 0%
Cystéine 0.042 g 0%
Acide glutamique 0.372 g 0%
Glycine 0.133 g 0%
Histidine 0.065 g 0%
Isoleucine 0.124 g 0%
Leucine 0.2 g 0%
Lysine 0.152 g 0%
Méthionine 0.056 g 0%
Phénylalanine 0.165 g 0%
Proline 0.111 g 0%
Sérine 0.156 g 0%
Thréonine 0.154 g 0%
Tryptophane 0.057 g 0%
Tyrosine 0.082 g 0%
Valine 0.173 g 0%
Minéraux
nutriment Quantité DV
Calcium 458.82 mg 35%
Cuivre 0.39 mg 43%
Fluorure 0.19 mcg 0%
Fer 2.22 mg 12%
Magnésium 82.16 mg 20%
Manganèse 0.74 mg 32%
Phosphore 371.22 mg 30%
Potassium 859.88 mg 18%
Sélénium 9.79 mcg 18%
Sodium 380.2 mg 17%
Zinc 2.41 mg 22%
autres
nutriment Quantité DV
Eau 235.541 g 0%
Cendres 4.253 g 0%