Your Recipe

MEDITERRANEAN SWEET POTATO HASH

Ingredient Amount Calories
Lemon 11.4g 3kcal
Pomegranates 250g 208kcal
Onions 70g 28kcal
Sweet potato, raw 532g 458kcal
Spinach, raw 120g 28kcal
Cheese Mozzarella low sodium 200g 560kcal
Garlic 6g 9kcal
Olive oil 42g 371kcal
Chili powder 1.35g 4kcal
Olives, pickled, canned or bottled, green 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)

Nutrition Facts
Portion Size 325 g | ml
Amount Per Portion 441
1847
kcal
kilojoules
% Daily Value *
Total Fat 23g 29%
Saturated Fat 7.4g 37%
Sodium 380mg 17%
Total Carbohydrate 44g 16%
Dietary Fiber 8.2g 29%
Sugar 16g
Protein 18g 37%
Vitamin D 0.2mcg 1%
Calcium 459mg 35%
Iron 2.2mg 12%
Potassium 860mg 18%
* 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 1160.579 mcg 129%
Thiamin [B1] 0.196 mg 16%
Riboflavin [B2] 0.352 mg 27%
Niacin [B3] 1.314 mg 8%
Pantothenic acid [B5] 1.362 mg 27%
Vitamin B6 0.477 mg 28%
Cobalamin [B12] 0.46 mcg 0%
Floate [B9] 105.364 mcg 0%
Vitamin C 21.273 mg 24%
Vitamin D 0.15 mcg 1%
Vitamin E 3.697 mg 25%
Vitamin K 165.453 mcg 138%
Betaine 30.817 mg 0%
Choline 40.312 mg 7%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 44.3 g 16%
Sugars 15.8 g 32%
Dietary fiber 8.2 g 29%
Carbohydrate 43.6 g 0%
Net carbs 28.5g
Aminoacids
Nutrient Amount DV
Alanine 0.152 g 0%
Arginine 0.151 g 0%
Aspartic acid 0.609 g 0%
Cysteine 0.042 g 0%
Glutamic acid 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%
Methionine 0.056 g 0%
Phenylalanine 0.165 g 0%
Proline 0.111 g 0%
Serine 0.156 g 0%
Threonine 0.154 g 0%
Tryptophan 0.057 g 0%
Tyrosine 0.082 g 0%
Valine 0.173 g 0%
Minerals
Nutrient Amount DV
Calcium 458.82 mg 35%
Copper 0.39 mg 43%
Fluoride 0.19 mcg 0%
Iron 2.22 mg 12%
Magnesium 82.16 mg 20%
Manganese 0.74 mg 32%
Phosphorus 371.22 mg 30%
Potassium 859.88 mg 18%
Selenium 9.79 mcg 18%
Sodium 380.2 mg 17%
Zinc 2.41 mg 22%
Other
Nutrient Amount DV
Water 235.541 g 0%
Ash 4.253 g 0%