- 9 ingredients
- Servings per recipe: 5
- Serving size: 363 g
Preparation & details:
Source: Kath Eats Real Food
33 recipes on HappyForks
Amount per 100 g
- Energy (calories): 192 kcal 9%
- Protein: 12.93 g 24%
- Fat: 11.7 g Why gray? Help 24%
- Carbohydrates: 8.5 g 3%
Calorie breakdown
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- Protein: 28% 53 kcal
- Fat: 55% 105 kcal
- Carbohydrates: 18% 34 kcal
Omega 6 : Omega 3
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1:1 20:1 13:1
General
Energy
192 kcal
9%
Water
66.17 g
2%
Carbohydrates
Carbohydrate
8.5 g
3%
Fiber
2.1 g
8%
Sugars, total
0.3 g
Starch
4.68 g
Lipids
Total lipid (fat)
11.7 g
24%
Total polyunsaturated
2.443 g
Omega 3 (n-3)
0.169 g
12%
Omega 6 (n-6)
2.164 g
18%
Total monounsaturated
5.192 g
Total saturated
3.014 g
as low as possible
Total trans
0.054 g
as low as possible
Cholesterol
61 mg
as low as possible
Protein + aminoacids
Protein
12.93 g
24%
Tryptophan
0.136 g
43%
Threonine
0.551 g
43%
Isoleucine
0.577 g
47%
Leucine
1.042 g
39%
Lysine
1.066 g
44%
Methionine + Cystine
0.446 g
37%
Methionine
0.308 g
Cystine
0.138 g
Phenylalanine + Tyrosine
0.965 g
46%
Phenylalanine
0.541 g
Tyrosine
0.424 g
Valine
0.635 g
41%
Vitamins
Vitamin C
1.1 mg
1%
Folate, total
46 µg
Folate, DFE
46 µg DFE
12%
Vitamin B-1 (Thiamin)
0.122 mg
11%
Vitamin B-2 (Riboflavin)
0.117 mg
11%
Vitamin B-3 (Niacin)
3.134 mg
22%
Vitamin B-5 (Pantothenic acid)
0.214 mg
4%
Vitamin B-6
0.27 mg
21%
Vitamin B-12 (Cobalamin)
0.39 µg
16%
Vitamin A
131 IU
6%
Vitamin E
0.34 mg
2%
Vitamin D
2 IU
0%
Vitamin K
4.9 µg
5%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
29 mg
3%
Magnesium, Mg
29 mg
9%
Phosphorus, P
144 mg
21%
Iron, Fe
1.22 mg
7%
Potassium, K
260 mg
6%
Sodium, Na
186 mg
12%
Zinc, Zn
1.14 mg
14%
Copper, Cu
0.104 mg
12%
Selenium, Se
12.7 µg
23%
Manganese, Mn
0.195 mg
11%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 2 cans of beans of your choice, like navy beans and garbanzo beans, or use 3 cups of cooked beans | Beans · navy · mature seeds · cooked · boiled · with salt - 3 cup |
| 1 cup green beans, frozen or fresh | Beans · snap · green · raw - 1 cup 1/2" pieces |
| 2 tsp chopped fresh herbs, like oregano and basil | Basil · fresh - 8 g |
| 1/2 tsp kosher salt | Salt · table - 0.5 tsp |
| 1/2 tsp black pepper | Spices · pepper · black - 0.5 tsp, ground |
| 1 tsp fresh garlic, minced | Garlic · raw - 1 tsp |
| Red pepper flakes to taste | Spices · pepper · red or cayenne - 0.5 tsp |
| 1-2 tbsp olive oil | Oil · olive · salad or cooking - 1.5 tbsp |
| 6 chicken thighs, bone in or bone out, skinless or skin on | Chicken · broilers or fryers · thigh · meat and skin · raw - 6 thigh with skin |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.