pak choi
Pak choi er laufkennt kínakál með 13 hitaeiningar í 100 g og A-vítamín. Það hentar vel í wokrétti, súpur og salöt.
Um
Pak choi er milt og stökkt asískt kál með mjúkum grænum blöðum og stökkum hvítum stilkum. Það er algengt í wokréttum, súpum, gufusoðnum réttum og hægelduðum réttum því það eldast hratt og dregur vel í sig sósur.
Næringargildi
Í 100 g
% daglegt gildi miðað við 2000 kcal mataræði
Kaloríur
13 kcal
1% DV
Heildarfita
0.2g
0% DV
Þíamín (B1)0.1g
Heildarkolvetni
2.2g
1% DV
Fólat (B9)1.0g
B12-vítamín1.2g
Prótein
1.5g
3% DV
Plöntuprótein1.5g
Vítamín og steinefni
Vítamín
| Næringarefni | Magn | DV% | Helmingunartími |
|---|---|---|---|
| Kólín | 26.5mg | 5% | |
| Fólat (B9) | 66.0mcg | 17% | |
| Níasín (B3) | 0.5mg | 3% | |
| Pantótensýra (B5) | 0.1mg | 3% | |
| Ríbóflavín (B2) | 0.1mg | 5% | |
| Þíamín (B1) | 0.0mg | 3% | |
| A-vítamín | 2230.0mcg | 248% | |
| B6-vítamín | 0.2mg | 11% | |
| C-vítamín | 45.0mg | 50% | |
| E-vítamín | 0.1mg | 1% | |
| K-vítamín | 45.5mcg | 38% |
Steinefni
| Næringarefni | Magn | DV% | Helmingunartími |
|---|---|---|---|
| Kalsíum | 105.0mg | 11% | |
| Kopar | 19.0mcg | 2% | |
| Járn | 0.8mg | 4% | |
| Magnesíum | 19.0mg | 5% | |
| Fosfór | 37.0mg | 5% | |
| Kalíum | 252.0mg | 5% | |
| Selen | 0.5mcg | 1% | |
| Natríum | 65.0mg | 3% | |
| Sink | 0.2mg | 2% |
Uppskriftir með pak choi (23)
Chicken stir-fry with bok choy, bell peppers, mushrooms, and brown rice
520 kcal
Mushroom and tofu stir-fry with brown rice and bok choy
560 kcal
Beef and edamame stir-fry with bok choy and brown rice
620 kcal
Ristað andalæri með rjómalagaðri polentu og grænu grænmeti
760 kcal
Mushroom tofu soba lunch bowl with edamame, bok choy, and sesame
540 kcal
Tempeh Soba Dinner Bowl with Edamame and Bok Choy
590 kcal
Tofu stir-fry with bok choy, mushrooms, red bell pepper, and soba noodles
560 kcal
Shrimp stir-fry with bok choy, mushrooms and brown rice
480 kcal
Chicken stir-fry with bell peppers, bok choy, and quinoa
495 kcal
Tofu stir-fry with broccoli, mushrooms, bok choy, and brown rice
460 kcal
Edamame soba dinner bowl with nori, bok choy, and sesame
470 kcal
Soba noodle dinner with edamame, mushrooms, bok choy, nori, and sesame
520 kcal
Calcium-Set Tofu Stir-Fry with Broccoli and Mushrooms
430 kcal
Tofu stir-fry with bok choy, mushrooms, and brown rice
480 kcal
Chicken stir-fry with bell peppers, bok choy, and brown rice
590 kcal
Beef stir-fry with brown rice, bok choy, and mushrooms
610 kcal
Chicken stir-fry with brown rice, bok choy, and mushrooms
590 kcal
Tofu stir-fry with edamame, bok choy, and mushrooms
510 kcal
Shrimp stir-fry with tofu, bok choy, mushrooms, and soba noodles
640 kcal
Tofu stir-fry with bok choy and mushrooms
430 kcal
Tofu stir-fry with edamame, bok choy, mushrooms, and soba noodles
590 kcal
Chicken stir-fry with tofu, bok choy, mushrooms, and quinoa
590 kcal
Shrimp stir-fry with bok choy, mushrooms, and brown rice
560 kcal
