Buckwheat with Peas and Crawfish
(Percentage of daily recommendation)
|Calorie||676 cal.||(32 %)|
|Protein||40.05 g||(41 %)|
|Fat||32.29 g||(28 %)|
|Carbohydrates||60.2 g||(40 %)|
|Sugar added||0 g||(0 %)|
|Roughage||11.46 g||(38 %)|
|Vitamin A||574.93 mg||(71,866 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||3.42 mg||(29 %)|
|Vitamin B₁||0.38 mg||(38 %)|
|Vitamin B₂||0.51 mg||(46 %)|
|Niacin||17.4 mg||(145 %)|
|Vitamin B₆||0.53 mg||(38 %)|
|Folate||161.98 μg||(54 %)|
|Pantothenic acid||2.8 mg||(47 %)|
|Biotin||0.93 μg||(2 %)|
|Vitamin B₁₂||3.66 μg||(122 %)|
|Vitamin C||102.06 mg||(107 %)|
|Potassium||1,153.78 mg||(29 %)|
|Calcium||192.33 mg||(19 %)|
|Magnesium||215.8 mg||(72 %)|
|Iron||5.89 mg||(39 %)|
|Zinc||4.69 mg||(59 %)|
|Saturated fatty acids||4.5 g|
Cook the buckwheat according to package directions in salted water. Drain and rinse with cold water. Meanwhile, peel the carrot and cut into thin strips. Rinse and halve the apples. Cut out the cores and cut the flesh of the apples into thin strips. Mix with 1 teaspoon lemon juice.
Blanch the peas and the snow peas in boiling salted water for about 3 minutes. Quench in ice water and drain. Rinse the chives, pat dry with kitchen paper and cut into 3 cm (approximately 1 inch) long pieces.
Peel the crawfish tails, leaving the caudal fins. Heat 3 tablespoons olive oil in a pan and cook crawfish tails on each side for about 1 minute. Season with salt and cayenne pepper. Add the white wine.
Mix buckwheat, carrot, apple, peas, snow peas and half the chives with the remaining olive oil and the remaining lemon juice. Season with salt and pepper. Serve in soup plates and top with the crawfish tails. Garnish with the remaining chives.