Braised Seafood with Greens
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
314
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 314 cal. | (15 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 8.6 mg | (72 %) | ||
| Vitamin K | 290.6 μg | (484 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 224 μg | (75 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 3.1 μg | (103 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 1,270 mg | (32 %) | ||
| Calcium | 264 mg | (26 %) | ||
| Magnesium | 168 mg | (56 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 171 μg | (86 %) | ||
| Zinc | 5.5 mg | (69 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 358 mg | |||
| Cholesterol | 260 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps butter
- 4 scallions
- 4 little gem Lettuce (chopped)
- 3 cups fresh peas
- 2 cups vegetable stock (hot)
- 3 cups Prawn (peeled and deveined)
- flat-leaf parsley (finely chopped)
- salt
- freshly ground Black pepper
Product recommendation
Try swirling in a drizzle of cream just before serving for a touch of luxury.
Preparation steps
1.
Melt the butter in a casserole dish set over a medium heat until hot.
2.
Add the spring onion and sweat for 3 minutes, stirring occasionally. Add the lettuce, peas, and stock, stirring well.
3.
Cook for a further 3 minutes before stirring in the prawns and parsley. Cover with a lid and cook over a slightly reduced heat until the prawns are pink and tender to the touch.
4.
Season to taste with salt and pepper before serving in bowls.
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