Ingredjenti Asparagu u Ross Casserole
| asparagu | 400.0 (gramma) |
| groats tar-ross | 200.0 (gramma) |
| xaħam tal-annimali | 100.0 (gramma) |
| ilma | 2.0 (kuċċarina) |
| bajda tat-tiġieġ | 3.0 (biċċa) |
| baqra tal-ħalib | 3.0 (kuċċarina tal-mejda) |
| melħ tal-mejda | 0.5 (kuċċarina) |
| butir | 2.0 (kuċċarina tal-mejda) |
Qaxxar b'attenzjoni l-asparagu b'sikkina li taqta ', waqt li tieħu ħsieb li ma tagħmilx ħsara lir-ras - l-iktar parti siewja tiegħu. Orbot l-ispraġ f'għenieqed ta '10 biċċiet, aqta' t-truf ta 'isfel b'mod uniformi u poġġi ġo kazzola b'ilma jagħli mielaħ sabiex l-ilma jilħaq biss in-nofs tar-rimjiet. Sajjar għal 15 - 20 minuta fuq sħana qawwija sakemm tirtab, imma ma tissajjarx iżżejjed, inkella l-ispraġ jitlef it-togħma tiegħu u jsir ilma. Strain l-ilma u ħoll il-għenieqed tal-ispraġ. Issortja r-ross, imsaħ ġo srievet nadif, poġġi ġo kazzola bix-xaħam imsaħħan u, waqt li tħawwad, saħħan sakemm isir trasparenti (mhux kannella!). Idlek bl-ilma jagħli u ħalliha ttektek, mgħottija. Poġġi r-ross minfuħ f’saff uniformi f’forma ta ’grass, poġġi saff ta’ asparagu mgħolli fuq, ferra ’b’taħlita ta’ bajd imsawwat u ħalib, ferrex biċċiet ta ’butir fil-wiċċ. Sajjar fil-forn.
Valur nutrizzjonali u kompożizzjoni kimika.
| Nutrijent | kwantità | Norma ** | % tan-norma f'100 g | % tan-norma f'100 kcal | 100% normali |
| Valur ta 'kaloriji | 137.5 kKal | 1684 kKal | 8.2% | 6% | 1225 g |
| Proteini | 2.7 g | 76 g | 3.6% | 2.6% | 2815 g |
| Xaħmijiet | 9.2 g | 56 g | 16.4% | 11.9% | 609 g |
| Karboidrati | 11.7 g | 219 g | 5.3% | 3.9% | 1872 g |
| Aċidi organiċi | 16.2 g | ~ | |||
| Fibra alimentari | 0.8 g | 20 g | 4% | 2.9% | 2500 g |
| ilma | 69.8 g | 2273 g | 3.1% | 2.3% | 3256 g |
| Irmied | 0.4 g | ~ | |||
| vitamini | |||||
| Vitamina A, RE | 70 µg | 900 µg | 7.8% | 5.7% | 1286 g |
| Retinol | 0.07 mg | ~ | |||
| Vitamina B1, tiamina | 0.04 mg | 1.5 mg | 2.7% | 2% | 3750 g |
| Vitamina B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 2.8% | 2571 g |
| Vitamina B4, kolin | 34.2 mg | 500 mg | 6.8% | 4.9% | 1462 g |
| Vitamina B5, pantotenika | 0.2 mg | 5 mg | 4% | 2.9% | 2500 g |
| Vitamina B6, piridossina | 0.04 mg | 2 mg | 2% | 1.5% | 5000 g |
| Vitamina B9, folat | 3.5 µg | 400 µg | 0.9% | 0.7% | 11429 g |
| Vitamina B12, kobalamina | 0.06 µg | 3 µg | 2% | 1.5% | 5000 g |
| Vitamina Ċ, askorbika | 1.6 mg | 90 mg | 1.8% | 1.3% | 5625 g |
| Vitamina D, kalċiferol | 0.2 µg | 10 µg | 2% | 1.5% | 5000 g |
| Vitamina E, alfa tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.5% | 5000 g |
| Vitamina H, bijotina | 2.4 µg | 50 µg | 4.8% | 3.5% | 2083 g |
| Vitamina PP, LE | 0.8482 mg | 20 mg | 4.2% | 3.1% | 2358 g |
| Niacin | 0.4 mg | ~ | |||
| makronutrijenti | |||||
| Potassju, K | 71.9 mg | 2500 mg | 2.9% | 2.1% | 3477 g |
| Kalċju, Ca | 16.2 mg | 1000 mg | 1.6% | 1.2% | 6173 g |
| Silikon, Si | 15.9 mg | 30 mg | 53% | 38.5% | 189 g |
| Manjesju, Mg | 13 mg | 400 mg | 3.3% | 2.4% | 3077 g |
| Sodju, Na | 17.7 mg | 1300 mg | 1.4% | 1% | 7345 g |
| Kubrit, S | 24.7 mg | 1000 mg | 2.5% | 1.8% | 4049 g |
| Fosfru, P | 54.8 mg | 800 mg | 6.9% | 5% | 1460 g |
| Klorin, Kl | 270.2 mg | 2300 mg | 11.7% | 8.5% | 851 g |
| Oligoelementi | |||||
| Aluminju, Al | 1.6 µg | ~ | |||
| Bohr, B. | 19.1 µg | ~ | |||
| Ħadid, Fe | 0.6 mg | 18 mg | 3.3% | 2.4% | 3000 g |
| Jodju, jien | 2.3 µg | 150 µg | 1.5% | 1.1% | 6522 g |
| Kobalt, Co. | 1.1 µg | 10 µg | 11% | 8% | 909 g |
| Manganiż, Mn | 0.2024 mg | 2 mg | 10.1% | 7.3% | 988 g |
| Ram, Cu | 48.7 µg | 1000 µg | 4.9% | 3.6% | 2053 g |
| Molibdenu, Mo. | 1.7 µg | 70 µg | 2.4% | 1.7% | 4118 g |
| Nikil, Ni | 0.4 µg | ~ | |||
| Ċomb, Sn | 0.4 µg | ~ | |||
| Selenju, Se | 0.06 µg | 55 µg | 0.1% | 0.1% | 91667 g |
| Strontium, Sr. | 0.6 µg | ~ | |||
| Fluworin, F | 13.5 µg | 4000 µg | 0.3% | 0.2% | 29630 g |
| Chrome, Cr | 0.7 µg | 50 µg | 1.4% | 1% | 7143 g |
| Żingu, Zn | 0.3444 mg | 12 mg | 2.9% | 2.1% | 3484 g |
| Karboidrati diġestibbli | |||||
| Lamtu u destrini | 11.4 g | ~ | |||
| Mono- u disakkaridi (zokkor) | 0.8 g | massimu 100 г | |||
| Steroli | |||||
| Kolesterol | 48.2 mg | massimu 300 mg |
Il-valur tal-enerġija huwa 137,5 kcal.
- Silicon huwa inkluż bħala komponent strutturali fil-glikosaminoglicani u jistimula s-sinteżi tal-kollaġen.
- Klorin meħtieġa għall-formazzjoni u t-tnixxija ta 'aċidu idrokloriku fil-ġisem.
- Kobalt huwa parti mill-vitamina B12. Jattiva enzimi tal-metaboliżmu tal-aċidu xaħmi u l-metaboliżmu tal-aċidu foliku.
- 21 kKal
- 333 kKal
- 899 kKal
- 0 kKal
- 157 kKal
- 60 kKal
- 0 kKal
- 661 kKal