Steak | 300 g |
Broccoli | 1 small size |
Onion | 1 medium size |
Cashew nut | 6 pcs |
Garlic | 1 medium clove |
Olive oil | 2 dsps |
Chop the onion and saute in 1 dsp of olive oil. Cut the steak into strips and continue to saute with onion. When the meat is cooked, add salt and pepper and cook for 2 more minutes. Steam broccoli and mash by using a blender. Add 1 dsp of olive oil, cashew nuts, and garlic. You can serve meat saute with broccoli purée.
Nutrition Facts | 1 serving | (%) Daily Value | |||
---|---|---|---|---|---|
Women (age 19 and over) | Men (age 19 and over) | ||||
Energy | 213 kcal | 11 | 11 | ||
Carbonhydrate | 4.6 g | 2 | 2 | ||
Protein | 17.7 g | 31 | 31 | ||
Fat | 13.7 g | 21 | 21 | ||
Fiber | 2.9 g | 10 | 10 | ||
Vitamin A | 114.1 mcg | 14 | 11 | ||
Vitamin E (eq.) | 1.1 mg | 9 | 8 | ||
Vitamin B2 | 0.3 mcg | 24 | 20 | ||
Total Folic Acid | 77.4 mcg | 19 | 19 | ||
Calcium | 92.4 mg | 9 | 9 | ||
Iron | 2.9 mg | 19 | 29 | ||
Zinc | 4.2 mg | 60 | 42 | ||
Vitamin C | 88.7 mg | 89 | 89 | ||
Potasium | 548.4 mg | 16 | 16 | ||
Phosphor | 234.2 mg | 33 | 33 | ||
Magnesium | 45.1 mg | 15 | 13 | ||
Vitamin B6 | 0.3 mg | 26 | 21 | ||
Vitamin B12 | 3 mcg | 100 | 100 |
References:
- Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
- Nutrition Information Systems (BEBIS 7.2)
- EFSA Scientific Opinion. 2009;7(9):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
Energy and Nutrition Facts | In 1 serving |
---|---|
Energy | 543.5 kcal |
Carbonhydrate | 43.7 g |
Protein | 23.4 g |
Fat | 30.5 g |
Fiber | 4.8 g |
Vitamin A | 182.1 mcg |
Vitamin E (eq.) | 11.4 mg |
Vitamin B2 | 0.4 mg |
Total Folic Acid | 106.5 mcg |
Calcium | 157.6 mg |
Iron | 3.7 mg |
Zinc | 4.9 mg |
Vitamin C | 98.3 mg |
Potasium | 777.8 mg |
Phosphor | 348.3 mg |
Magnesium | 92.4 mg |
Omega-3 | 0.3 g |
Vitamin B6 | 0.4 mg |
Vitamin B12 | 3 mcg |
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