Your Recipe

Roasted chicory, beets and pear

Ingredient Amount Calories
Pears 131g 75kcal
Beetroot 125g 54kcal
Walnuts 6g 39kcal
Honey 6g 18kcal
Olive oil 2g 18kcal
Fish, tuna, light, canned in water, drained solids 114g 98kcal
Chicory greens, raw 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.

Nutrition Facts
Portion Size 534 g | ml
Amount Per Portion 336
1406
kcal
kilojoules
% Daily Value *
Total Fat 7.9g 10%
Saturated Fat 1g 5%
Sodium 448mg 19%
Total Carbohydrate 45g 16%
Dietary Fiber 14g 50%
Sugar 27g
Protein 28g 56%
Vitamin D 1.4mcg 7%
Calcium 207mg 16%
Iron 4.7mg 26%
Potassium 1422mg 30%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 452.25 mcg 50%
Thiamin [B1] 0.199 mg 17%
Riboflavin [B2] 0.341 mg 26%
Niacin [B3] 13.008 mg 81%
Pantothenic acid [B5] 2.203 mg 44%
Vitamin B6 0.677 mg 40%
Cobalamin [B12] 2.907 mcg 0%
Floate [B9] 320.98 mcg 0%
Vitamin C 47.866 mg 53%
Vitamin D 1.368 mcg 7%
Vitamin E 4.303 mg 29%
Vitamin K 454.008 mcg 378%
Betaine 164.075 mg 0%
Choline 69.273 mg 13%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 44.7 g 16%
Sugars 27.4 g 55%
Dietary fiber 14 g 50%
Carbohydrate 37.6 g 0%
Net carbs 17.3g
Aminoacids
Nutrient Amount DV
Alanine 1.42 g 0%
Arginine 1.474 g 0%
Aspartic acid 2.568 g 0%
Cysteine 0.267 g 0%
Glutamic acid 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%
Methionine 0.682 g 0%
Phenylalanine 1.006 g 0%
Proline 0.879 g 0%
Serine 1.016 g 0%
Threonine 1.111 g 0%
Tryptophan 0.322 g 0%
Tyrosine 0.792 g 0%
Valine 1.347 g 0%
Minerals
Nutrient Amount DV
Calcium 207.43 mg 16%
Copper 0.78 mg 87%
Fluoride 24.51 mcg 0%
Iron 4.66 mg 26%
Magnesium 118.74 mg 28%
Manganese 1.35 mg 59%
Phosphorus 315.68 mg 25%
Potassium 1421.87 mg 30%
Selenium 81.6 mcg 148%
Sodium 448.29 mg 19%
Zinc 2.18 mg 20%
Other
Nutrient Amount DV
Water 447.767 g 0%
Ash 4.921 g 0%