Calamari with Mixed Veggies
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
230
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 230 cal. | (11 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 25.5 μg | (43 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.7 mg | (81 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 6.9 μg | (230 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 659 mg | (16 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 127 μg | (64 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 258 mg | |||
| Cholesterol | 304 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ¼ cup olive oil
- 1 cup french Beans (trimmed)
- 1 Eggplant (seeded and diced)
- 1 red pepper (seeded and finely sliced)
- 1 yellow pepper (seeded and finely sliced)
- 1 Tbsp Chives (finely chopped)
- 1 Tbsp parsley (finely chopped)
- 1 ¼ cups Prawn (peeled and de-veined)
- 1 cup Squid ring (washed)
- ½ cup mussels
- ½ lemon (juiced)
- salt
- peppers
Preparation steps
1.
Bring a large saucepan of boiling, salted water to the boil and cook the French beans for 1-2 minutes until just tender. Drain and refresh in iced water.
2.
Heat half of the olive oil in a large frying pan over a moderate heat.
3.
Sauté the prawns, squid rings and aubergine with some seasoning for 3-4 minutes, tossing and stirring occasionally.
4.
Add the cooked mussel meat a minute before the prawns and squid are cooked, to warm through. Remove from the heat and transfer to a mixing bowl.
5.
Add the peppers, French beans and aubergines and toss well to combine. Dress with the remaining olive oil and lemon juice and season to taste.
6.
Spoon into serving bowls and garnish with the chopped parsley and chives. Serve immediately.
