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Testenine z govedino v paradižnikovi omaki in zelenjavo

Testenine z govedino v paradižnikovi omaki in zelenjavo
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Hranilne vrednosti

Na porcijo 260 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 430 kcal
22% DV
Skupne maščobe 18.0g
28% DV
Enkrat nenasičene maščobe8.4g
Večkrat nenasičene maščobe2.1g
Nasičene maščobe5.8g
Trans maščobe0.5g
Skupni ogljikovi hidrati 45.0g
15% DV
Prehranske vlaknine5.0g
Škrob35.0g
Sladkorji5.0g
Beljakovine 20.0g
40% DV
Živalske beljakovine14.0g
Rastlinske beljakovine6.0g

O tem

Zmerna porcija testenin z mletim govejim mesom v paradižnikovi omaki, verjetno pripravljena z oljčnim oljem in mešano zelenjavo. Ponuja veliko ogljikovih hidratov ter zmerno količino beljakovin in maščob.

Sestavine

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin6.0mcg20%
Holin48.0mg9%
Folna kislina95.0mcg24%
Niacin4.8mg30%
Pantotenska kislina0.9mg18%
Riboflavin0.2mg17%
Tiamin0.3mg29%
Vitamin A85.0mcg9%
Vitamin B121.6mcg67%
Vitamin B60.3mg16%
Vitamin C9.0mg10%
Vitamin D0.2mcg1%
Vitamin E1.8mg12%
Vitamin K22.0mcg18%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij48.0mg5%
Baker180.0mcg20%
Železo3.4mg19%
Magnezij42.0mg10%
Fosfor220.0mg31%
Kalij520.0mg11%
Selen28.0mcg51%
Natrij640.0mg28%
Cink4.1mg37%

Goveje testenine s paradižnikovo omako in zelenjavo

Krepka jed s testeninami, mleto govedino, paradižnikovo omako in zelenjavo, zaključena z zelišči in črnimi olivami. Gre za preprost obrok v slogu ene ponve z uravnoteženimi beljakovinami, ogljikovimi hidrati in polnim slanim okusom.

Sestavine


  • Testenine, 110 g

  • Mleta govedina, 50 g

  • Paradižnikova omaka, 45 g

  • Stročji fižol, 20 g

  • Črne olive, 10 g

  • Čebula, 10 g

  • Oljčno olje, 5 g

  • Česen, 3 g

  • Zelišča, 2 g

  • Sol, 2 g

  • Črni poper, 3 g


    • Skupna teža: 260 g

    Navodila


  • 1. Testenine skuhajte v osoljeni vodi do al dente, nato jih odcedite.

  • 2. V ponvi na srednji temperaturi segrejte oljčno olje.

  • 3. Dodajte čebulo in česen ter kuhajte, da se zmehčata.

  • 4. Dodajte mleto govedino in kuhajte, da porjavi.

  • 5. Vmešajte paradižnikovo omako, stročji fižol, črne olive, zelišča, sol in črni poper.

  • 6. Kuhajte na rahlem ognju, dokler zelenjava ni mehka in se omaka lepo poveže.

  • 7. Kuhane testenine premešajte z omako in mešanico govedine.

  • 8. Postrezite toplo.


    • Čas priprave in kuhanja


  • Čas priprave: 10 minut

  • Čas kuhanja: 20 minut


    • Koristni nasveti


  • Testenin ne prekuhajte; pri mešanju z omako morajo dobro ohraniti obliko.

  • Če se omaka preveč zgosti, jo razredčite z majhnim pljuskom vode od kuhanja testenin.

  • Olive in stročji fižol narežite enakomerno za boljšo teksturo v vsakem grižljaju.
    • UravnoteženaMediteranska
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