Your Recipe

BLACK BEAN CASSEROLE

Ingrédient Quantité Calories
Citron vert / lime 121g 36kcal
Maïs 439g 378kcal
Patates douces 332.5g 286kcal
Black Beans,boiled without salt 255g 337kcal
Oignons rouges, crus 26g 11kcal
Fromage, parmesan, râpé 150g 632kcal
Sauce, salsa, prête à servir 339g 98kcal

Recipe Instructions:

INGREDIENTS
2.5 Cups of diced Sweet Potato
1 1/2 Cup Shredded Cheese
1 1/2 Cup Salsa
1 Can Black Beans, drained
1 Can Shoepeg Corn
1/2 Cup diced purple Onion
1 Tablespoon Taco Seasoning
1/2 Lime, juiced
5 Street Taco Tortillas, cut in small squares
INSTRUCTIONS
Preheat the oven to 400 F.
Dice the sweet potatoes into small bite-sized pieces.
Cut onion, add to a large bowl and combine with the lime juice and taco seasoning.
Drain black beans and corn and add to the onions.
Add sweet potatoes and salsa to the bean mixture and stir.
Last dice the tortillas into small squares and add to the bowl.
Spread into a greased 9x13 dish and top with the shredded cheese.
Bake for 25 minutes.
Serve!

Valeurs nutritives
Taille des portions 277 g | ml
Quantité par portion 296
1240
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.4g 11%
Gras saturés 4.1g 21%
Sodium 882mg 38%
Total des glucides 44g 16%
Fibres alimentaires 8.6g 31%
Sucre 9.9g
Protéine 16g 31%
Vitamine D 0mcg 0%
Calcium 275mg 21%
Fer 2.1mg 12%
Potassium 766mg 16%
* 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 469.888 mcg 52%
Thiamine [B1] 0.292 mg 24%
Riboflavine [B2] 0.207 mg 16%
Niacine [B3] 2.495 mg 16%
Acide pantothénique [B5] 1.341 mg 27%
Vitamine B6 0.34 mg 20%
Cobalamine [B12] 0.338 mcg 0%
Floate [B9] 104.024 mcg 0%
Vitamine C 13.598 mg 15%
Vitamine D 0 mcg 0%
Vitamine E 1.333 mg 9%
Vitamine K 7.37 mcg 6%
Bétaïne 0.05 mg 0%
Choline 49.285 mg 9%
Carbohydrates
nutriment Quantité DV
Total des glucides 44.3 g 16%
Sugars 9.9 g 20%
Fibres alimentaires 8.6 g 31%
Carbohydrate 37 g 0%
Glucides nets 34.4g
acides aminés
nutriment Quantité DV
Alanine 0.417 g 0%
Arginine 0.36 g 0%
Acide aspartique 0.846 g 0%
Cystéine 0.072 g 0%
Acide glutamique 1.125 g 0%
Glycine 0.275 g 0%
Histidine 0.187 g 0%
Isoleucine 0.291 g 0%
Leucine 0.607 g 0%
Lysine 0.395 g 0%
Méthionine 0.122 g 0%
Phénylalanine 0.363 g 0%
Proline 0.402 g 0%
Sérine 0.366 g 0%
Thréonine 0.299 g 0%
Tryptophane 0.079 g 0%
Tyrosine 0.215 g 0%
Valine 0.38 g 0%
Minéraux
nutriment Quantité DV
Calcium 274.91 mg 21%
Cuivre 0.28 mg 31%
Fluorure 0 mcg 0%
Fer 2.09 mg 12%
Magnésium 89.59 mg 21%
Manganèse 0.54 mg 23%
Phosphore 333.22 mg 27%
Potassium 765.66 mg 16%
Sélénium 10.64 mcg 19%
Sodium 881.54 mg 38%
Zinc 2.19 mg 20%
autres
nutriment Quantité DV
Eau 204.136 g 0%
Cendres 4.654 g 0%