| Nutrient | Content | Reference |
|---|---|---|
| Calories | 214kCal | 214kCal |
| Proteins | 24.88g | 25g |
| Fats | 11.91g | 12g |
| Water | 64.24g | 64g |
| Ash | 0.79g | 1g |
| Vitamin A, RE | 182mcg | 182mcg |
| Retinol | 0.182mg | 0mg |
| beta Carotene | 0.001mg | 0mg |
| Lycopene | 1mcg | 1mcg |
| Lutein + Zeaxanthin | 3mcg | 3mcg |
| Vitamin B1, thiamine | 0.054mg | 0mg |
| Vitamin B2, riboflavin | 0.221mg | 0mg |
| Vitamin B4, choline | 67.2mg | 67mg |
| Vitamin B5, pantothenic | 0.878mg | 1mg |
| Vitamin B6, pyridoxine | 0.234mg | 0mg |
| Vitamin B9, folate | 25mcg | 25mcg |
| Vitamin B12, cobalamin | 0.95mcg | 1mcg |
| Vitamin C, ascorbic | 1mg | 1mg |
| Vitamin E, alpha tocopherol, TE | 0.28mg | 0mg |
| gamma Tocopherol | 0.02mg | 0mg |
| Vitamin K, phylloquinone | 1.9mcg | 2mcg |
| Vitamin PP, NE | 5.677mg | 6mg |
| Betaine | 5mg | 5mg |
| Potassium, K | 171mg | 171mg |
| Calcium, Ca | 13mg | 13mg |
| Magnesium, Mg | 19mg | 19mg |
| Sodium, Na | 67mg | 67mg |
| Sera, S | 248.8mg | 249mg |
| Phosphorus, P | 151mg | 151mg |
| Iron, Fe | 1.64mg | 2mg |
| Manganese, Mn | 0.034mg | 0mg |
| Copper, Cu | 79mcg | 79mcg |
| Selenium, Se | 21.4mcg | 21mcg |
| Zinc, Zn | 1.96mg | 2mg |
| Arginine | 1.475g | 1g |
| Valin | 1.152g | 1g |
| Histidine | 0.693g | 1g |
| Isoleucine | 1.174g | 1g |
| Leucine | 1.727g | 2g |
| Lysine | 1.915g | 2g |
| Methionine | 0.625g | 1g |
| Threonine | 0.974g | 1g |
| Tryptophan | 0.262g | 0g |
| Phenylalanine | 0.923g | 1g |
| Alanine | 1.37g | 1g |
| Aspartic acid | 2.102g | 2g |
| Hydroxyproline | 0.002g | 0g |
| Glycine | 1.497g | 1g |
| Glutamic acid | 3.423g | 3g |
| Proline | 1.13g | 1g |
| Serine | 0.836g | 1g |
| Tyrosine | 0.764g | 1g |
| Cysteine | 0.316g | 0g |
| Cholesterol | 107mg | 107mg |
| Trans fats | 0.008g | 0g |
| Saturated fatty acids | 3.324g | 3g |
| 12: 0 Laurinovaya | 0.018g | 0g |
| 14: 0 Myristinova | 0.092g | 0g |
| 16: 0 Palmitic | 2.422g | 2g |
| 18: 0 Stearin | 0.697g | 1g |
| 22: 0 Begen | 0.001g | 0g |
| Monounsaturated fatty acids | 4.609g | 5g |
| 16: 1 Palmitoleic | 0.633g | 1g |
| 18: 1 Olein (omega-9) | 3.809g | 4g |
| 20: 1 Gadolein (omega-9) | 0.112g | 0g |
| Polyunsaturated fatty acids | 2.584g | 3g |
| 18: 2 Linoleum | 2.227g | 2g |
| 18: 3 Linolenic | 0.102g | 0g |
| 20: 2 Eicosadiene, Omega-6, cis, cis | 0.002g | 0g |
| 20: 4 Arachidon | 0.116g | 0g |
| 20: 5 Eicosapentaenoic (EPA), Omega-3 | 0.009g | 0g |
| Omega-3 fatty acids | 0.166g | 0g |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.018g | 0g |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.037g | 0g |
| Omega-6 fatty acids | 2.345g | 2g |
Required products :
spaghetti
chicken breast
onion
zucchini
soy sauce
hot pepper
sweet pepper
olive oil
Determine the quantities of the products yourself according to your personal taste preferences and the desired number of servings.
Preparation :
Boil the spaghetti in slightly salted water, pour a little olive oil so that they do not stick together during cooking. Use a wide enough container to swim in. Drain the liquid with a colander.
While the spaghetti is cooking, prepare the remaining products.
Cut the chicken breasts into small pieces and fry them over low heat. Then add the onion cut into semicircles, a little later put the zucchini and peppers (in straws). Let everything simmer for a while and then add the hot pepper (maybe whole) and pour soy sauce to taste.
Let the vegetables simmer with the meat over medium heat for another 5 minutes and then add the prepared spaghetti to the mixture.
Stir thoroughly and remove from the heat a few minutes later.
Enjoy your meal!
Required products :
450 grams of fresh okra
250 grams of small onions
6 peeled garlic cloves
5 tablespoons olive oil
500 grams of tomatoes cut into small pieces
1 teaspoon sugar
juice of 1/2 lemon
3-4 tablespoons finely chopped fresh parsley
salt and ground black pepper taste
Method of preparation :
Wash the okra and cut the green threads with a sharp knife, being careful not to find the beans.
Put the onion in a saucepan of water and let it boil for 5 minutes. Then drain the liquid and peel the heads when they have cooled down a bit.
Heat 3 tablespoons olive oil in a pan and fry whole garlic cloves and onion heads in it.
Shake the bowl so that the vegetables turn red on all sides evenly. Then add the okra, fry for another 5 minutes and pour the chopped tomatoes into the bowl.
Season the vegetables with salt and ground black pepper to taste, add the sugar and let everything simmer for 15 minutes. The okra should soften. When this happens, add the chopped fresh parsley, lemon juice and after a minute of cooking pour the remaining olive oil.
Serve the dish at room temperature as a side dish or as a main course.
Enjoy your meal!
Required products :
Method of preparation :
In a large bowl, mix the tomato sauce with a glass of water, add the chickpeas, peppers, dried apricots, garlic, garam masala spice, red pepper flakes and 1/2 teaspoon salt. Place the bowl with the mixture on the stove, wait for it to boil at a moderately high temperature and then put the chicken in it. Do not cover with a lid and simmer the dish at a gentle boil for about 40 minutes. Turn the meat over in the middle of cooking.
Arrange the chicken on a plate together with the sauce and chickpeas, add 1 tablespoon of yogurt per serving, sprinkle with chopped parsley and season with garam masala.
Serve with wholemeal bread.
Enjoy your meal!