Buckwheat with turkey breast and pan-fried vegetables
Preparation steps
Peel the onion and cut into strips.
Wash the pepper and cut into strips or cubes.
Cut the meat into cubes.
Heat a pan, add a little oil and fry the onion, after a while add the pepper and meat and fry until the meat is golden brown.
Season with salt, pepper and soy sauce in the pan.
Prepare the groats according to the instructions on the package.
Put the vegetables in a pan, add a little water and steam (covered). When the vegetables are al dente, you can add the meat cut into cubes and fry together for a while.
Ingredients
The nutritional values given apply to the entire recipe (grams of all portions of the recipe).
| Protein |
57.6g
/ 80.61 g
|
| Cholesterol |
147mg
|
| Zinc |
2.49mg
/ 10 mg
|
| Phosphorus |
714mg
/ 700 mg
|
| Fatty monounsaturated |
0.99g
|
| Fatty saturated |
0.66g
|
| Fatty polyunsaturated |
0.45g
|
| Magnesium |
105mg
/ 350 mg
|
| Manganese |
0.03mg
/ 2.3 mg
|
| Copper |
0.12mg
/ 1.5 mg
|
| Potassium |
1380mg
/ 4000 mg
|
| Sodium |
141mg
/ 1500 mg
|
| Fat |
2.1g
/ 120.92 g
|
| Calcium |
6mg
/ 1000 mg
|
| Vitamin A |
27µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.108mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
2.1µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.45mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
14.76mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
1.77mg
/ 1.6 mg
|
| Vitamin E |
0.06mg
/ 14 mg
|
| Iron |
1.5mg
/ 15 mg
|
| Protein |
5.4g
/ 80.61 g
|
| Fiber |
4.6g
/ 30 g
|
| Zinc |
0.64mg
/ 10 mg
|
| Phosphorus |
106mg
/ 700 mg
|
| Fatty monounsaturated |
0.04g
|
| Fatty saturated |
0.1g
|
| Fatty polyunsaturated |
0.26g
|
| Magnesium |
38mg
/ 350 mg
|
| Manganese |
0.86mg
/ 2.3 mg
|
| Copper |
0.04mg
/ 1.5 mg
|
| Potassium |
624mg
/ 4000 mg
|
| Sucrose |
0.8g
|
| Sodium |
12mg
/ 1500 mg
|
| Fat |
0.8g
/ 120.92 g
|
| Calcium |
78mg
/ 1000 mg
|
| Vitamin A |
276µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.1mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.18mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.98mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.26mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
104.6mg
/ 110 mg
|
| Vitamin E |
2.34mg
/ 14 mg
|
| Carbohydrate |
9.4g
/ 201.53 g
|
| Iron |
1.4mg
/ 15 mg
|
| Protein |
12.6g
/ 80.61 g
|
| Fiber |
5.9g
/ 30 g
|
| Zinc |
3.5mg
/ 10 mg
|
| Phosphorus |
459mg
/ 700 mg
|
| Fatty monounsaturated |
1.03g
|
| Fatty saturated |
0.58g
|
| Magnesium |
218mg
/ 350 mg
|
| Manganese |
2.04mg
/ 2.3 mg
|
| Copper |
0.41mg
/ 1.5 mg
|
| Potassium |
443mg
/ 4000 mg
|
| Sodium |
5mg
/ 1500 mg
|
| Fat |
3.1g
/ 120.92 g
|
| Calcium |
25mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.54mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.12mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
1.95mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.67mg
/ 1.6 mg
|
| Vitamin E |
0.31mg
/ 14 mg
|
| Carbohydrate |
69.3g
/ 201.53 g
|
| Iron |
2.8mg
/ 15 mg
|
| Protein |
1.87g
/ 80.61 g
|
| Fiber |
2.89g
/ 30 g
|
| Sugar |
7.14g
/ 50 g
|
| Zinc |
0.408mg
/ 10 mg
|
| Phosphorus |
23.8mg
/ 700 mg
|
| Magnesium |
17mg
/ 350 mg
|
| Manganese |
0.289mg
/ 2.3 mg
|
| Copper |
0.102mg
/ 1.5 mg
|
| Potassium |
248.2mg
/ 4000 mg
|
| Sucrose |
3.74g
|
| Sodium |
6.8mg
/ 1500 mg
|
| Fat |
0.17g
/ 120.92 g
|
| Calcium |
39.1mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.085mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.034mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.17mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.17mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.204mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
32.3µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
11.9mg
/ 110 mg
|
| Vitamin E |
0.034mg
/ 14 mg
|
| Vitamin K |
0.68µg
/ 70 µg
|
| Water |
151.3ml
|
| Carbohydrate |
15.81g
/ 201.53 g
|
| Iron |
0.34mg
/ 15 mg
|
| Zinc |
0.006mg
/ 10 mg
|
| Phosphorus |
0.1mg
/ 700 mg
|
| Fatty monounsaturated |
7.012g
|
| Fatty saturated |
1.486g
|
| Fatty polyunsaturated |
1.061g
|
| Copper |
0.007mg
/ 1.5 mg
|
| Sodium |
0.1mg
/ 1500 mg
|
| Fat |
9.96g
/ 120.92 g
|
| Vitamin E |
1.195mg
/ 14 mg
|
| Carbohydrate |
0.02g
/ 201.53 g
|
| Iron |
0.04mg
/ 15 mg
|
| Zinc |
0.0002mg
/ 10 mg
|
| Phosphorus |
0.016mg
/ 700 mg
|
| Magnesium |
0.58mg
/ 350 mg
|
| Manganese |
0.0003mg
/ 2.3 mg
|
| Copper |
0.0003mg
/ 1.5 mg
|
| Sodium |
77.7mg
/ 1500 mg
|
| Calcium |
0.058mg
/ 1000 mg
|
| Iron |
0.0004mg
/ 15 mg
|
| Protein |
0.0219g
/ 80.61 g
|
| Fiber |
0.053g
/ 30 g
|
| Zinc |
0.0024mg
/ 10 mg
|
| Phosphorus |
0.316mg
/ 700 mg
|
| Magnesium |
0.342mg
/ 350 mg
|
| Manganese |
0.0112mg
/ 2.3 mg
|
| Copper |
0.0026mg
/ 1.5 mg
|
| Potassium |
2.658mg
/ 4000 mg
|
| Selenium |
0.0006µg
/ 70 µg
|
| Sodium |
0.04mg
/ 1500 mg
|
| Fat |
0.0065g
/ 120.92 g
|
| Calcium |
0.886mg
/ 1000 mg
|
| Vitamin A |
0.054µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.0002mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0004mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.0022mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.0028mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.0006mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
0.034µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
0.042mg
/ 110 mg
|
| Vitamin E |
0.002mg
/ 14 mg
|
| Vitamin K |
0.328µg
/ 70 µg
|
| Carbohydrate |
0.1296g
/ 201.53 g
|
| Iron |
0.0194mg
/ 15 mg
|
| Protein |
2g
/ 80.61 g
|
| Fiber |
4.2g
/ 30 g
|
| Sugar |
8.4g
/ 50 g
|
| Zinc |
0.4mg
/ 10 mg
|
| Phosphorus |
52mg
/ 700 mg
|
| Magnesium |
24mg
/ 350 mg
|
| Manganese |
0.2mg
/ 2.3 mg
|
| Copper |
0.2mg
/ 1.5 mg
|
| Potassium |
420mg
/ 4000 mg
|
| Sucrose |
0.2g
|
| Sodium |
8mg
/ 1500 mg
|
| Fat |
0.6g
/ 120.92 g
|
| Calcium |
14mg
/ 1000 mg
|
| Vitamin A |
314µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.1mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.08mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
2mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.6mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
92µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
254mg
/ 110 mg
|
| Vitamin E |
3.2mg
/ 14 mg
|
| Vitamin K |
9.8µg
/ 70 µg
|
| Water |
184ml
|
| Carbohydrate |
12g
/ 201.53 g
|
| Iron |
0.8mg
/ 15 mg
|
| Protein |
2.2g
/ 80.61 g
|
| Fiber |
4g
/ 30 g
|
| Zinc |
0.48mg
/ 10 mg
|
| Phosphorus |
46mg
/ 700 mg
|
| Fatty monounsaturated |
0.02g
|
| Fatty saturated |
0.14g
|
| Fatty polyunsaturated |
0.34g
|
| Magnesium |
18mg
/ 350 mg
|
| Manganese |
0.2mg
/ 2.3 mg
|
| Copper |
0.16mg
/ 1.5 mg
|
| Potassium |
352mg
/ 4000 mg
|
| Sucrose |
0.2g
|
| Sodium |
4mg
/ 1500 mg
|
| Fat |
0.6g
/ 120.92 g
|
| Calcium |
24mg
/ 1000 mg
|
| Vitamin A |
64µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.08mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.06mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
1.2mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.54mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
182mg
/ 110 mg
|
| Vitamin E |
6.2mg
/ 14 mg
|
| Carbohydrate |
9.2g
/ 201.53 g
|
| Iron |
1mg
/ 15 mg
|
| Protein |
0.54g
/ 80.61 g
|
| Fiber |
0.04g
/ 30 g
|
| Fat |
0.04g
/ 120.92 g
|
| Carbohydrate |
1.74g
/ 201.53 g
|
Nutritional composition for only 1 (one) portion of the recipe
| Protein |
41.12g
/ 80.61 g
|
| Fiber |
10.84g
/ 30 g
|
| Cholesterol |
73.5mg
|
| Sugar |
7.77g
/ 50 g
|
| Zinc |
3.97mg
/ 10 mg
|
| Phosphorus |
700.62mg
/ 700 mg
|
| Fatty monounsaturated |
4.55g
|
| Fatty saturated |
1.49g
|
| Fatty polyunsaturated |
1.06g
|
| Magnesium |
210.46mg
/ 350 mg
|
| Manganese |
1.82mg
/ 2.3 mg
|
| Copper |
0.52mg
/ 1.5 mg
|
| Potassium |
1734.93mg
/ 4000 mg
|
| Sucrose |
2.47g
|
| Selenium |
|
| Sodium |
127.32mg
/ 1500 mg
|
| Fat |
8.69g
/ 120.92 g
|
| Calcium |
93.52mg
/ 1000 mg
|
| Vitamin A |
340.53µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.51mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
1.05µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.46mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
10.53mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.09mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
2.02mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
62.17µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
276.27mg
/ 110 mg
|
| Vitamin E |
6.67mg
/ 14 mg
|
| Vitamin K |
5.41µg
/ 70 µg
|
| Water |
167.65ml
|
| Carbohydrate |
58.8g
/ 201.53 g
|
| Iron |
3.95mg
/ 15 mg
|
Nutritional composition for all portions of the recipe
| Protein |
82.23g
/ 80.61 g
|
| Fiber |
21.68g
/ 30 g
|
| Cholesterol |
147mg
|
| Sugar |
15.54g
/ 50 g
|
| Zinc |
7.93mg
/ 10 mg
|
| Phosphorus |
1401.24mg
/ 700 mg
|
| Fatty monounsaturated |
9.09g
|
| Fatty saturated |
2.97g
|
| Fatty polyunsaturated |
2.11g
|
| Magnesium |
420.92mg
/ 350 mg
|
| Manganese |
3.63mg
/ 2.3 mg
|
| Copper |
1.04mg
/ 1.5 mg
|
| Potassium |
3469.86mg
/ 4000 mg
|
| Sucrose |
4.94g
|
| Selenium |
|
| Sodium |
254.64mg
/ 1500 mg
|
| Fat |
17.38g
/ 120.92 g
|
| Calcium |
187.05mg
/ 1000 mg
|
| Vitamin A |
681.05µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
1.02mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
2.1µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.92mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
21.06mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.17mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
4.04mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
124.33µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
552.54mg
/ 110 mg
|
| Vitamin E |
13.34mg
/ 14 mg
|
| Vitamin K |
10.81µg
/ 70 µg
|
| Water |
335.3ml
|
| Carbohydrate |
117.6g
/ 201.53 g
|
| Iron |
7.9mg
/ 15 mg
|
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