Buckwheat with turkey breast and pan-fried vegetables

Preparation steps

Ingredients

The nutritional values given apply to the entire recipe (grams of all portions of the recipe).

Turkey breast meat, without skin

3 x Portion (100 g)

300 g

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Vegetables in a pan with broccoli

2 x Portion (100 g)

200 g

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Buckwheat groats

Alternatively, use rice

100 x Gram (1 g)

100 g

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Onion

1 x Piece (170 g)

170 g

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olive oil

1 x Tablespoon (10 g)

10 g

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Salt, white

2 x Pinch (0.1 g)

0.2 g

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Black pepper

2 x Pinch (0.1 g)

0.2 g

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Protein	0.0219 /95.05 g
Fiber	0.053 /30 g
Glicemyc Index	0.002 µg
Fat	0.0065 /142.58 g
Carbohydrate	0.1296 /237.63 g

Red pepper

1 x Piece (200 g)

200 g

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Green peppers

1 x Piece (200 g)

200 g

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Soy sauce (light)

2 x Tablespoon (10 g)

20 g

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Protein	0.54 /95.05 g
Fiber	0.04 /30 g
Fat	0.04 /142.58 g
Carbohydrate	1.74 /237.63 g

Ingredients as list

1. Turkey breast meat, without skin

3 x Portion (100 g)

300 g

2. Vegetables in a pan with broccoli

2 x Portion (100 g)

200 g

3. Buckwheat groats

100 x Gram (1 g)

100 g

Alternatively, use rice

4. Onion

1 x Piece (170 g)

170 g

5. olive oil

1 x Tablespoon (10 g)

10 g

6. Salt, white

2 x Pinch (0.1 g)

0.2 g

7. Black pepper

2 x Pinch (0.1 g)

0.2 g

8. Red pepper

1 x Piece (200 g)

200 g

9. Green peppers

1 x Piece (200 g)

200 g

10. Soy sauce (light)

2 x Tablespoon (10 g)

20 g

Tags:

Protein-rich diet Protein diet

Fitdw Founder

20 Minutes

3 / 5

Proteins 20%

83.34 /95.05 g

Fats 30%

18.29 /63.37 g

Carbohydrates 50%

114.72 /105.61 g

Kcal

956.85 /1901.02 Kcal

Proteins 20%

41.67 /95.05 g

Fats 30%

9.15 /63.37 g

Carbohydrates 50%

57.36 /105.61 g

Kcal

956.85 /1901.02 Kcal

Protein	57.6 /95.05 g
Cholesterol	147 mg
Zinc	2.49 /10 mg
Phosphorus	714 /700 mg
Fatty monounsaturated	0.99 g
Fatty saturated	0.66 g
Fatty polyunsaturated	0.45 g
Magnesium	105 /350 mg
Manganese	0.03 /2.3 mg
Copper	0.12 /1.5 mg
Potassium	1380 /4000 mg
Sodium	141 /1500 mg
Fat	2.1 /142.58 g
Calcium	6 /1000 mg
Vitamin B1 (Thiamin)	0.108 /1.1 mg
Vitamin B12 (Cobalamin)	2.1 /4 µg
Vitamin B2 (Riboflavin)	0.45 /1.4 mg
Vitamin B3 (Niacin - pp)	14.76 /15 mg
Vitamin B6 (Pyridoxine)	1.77 /1.6 mg
Vitamin B9 (Folic acid)	24 /300 µg
Vitamin A	27 /800 µg
Vitamin E	0.06 /14 mg
Iron	1.5 /15 mg

Protein	5.4 /95.05 g
Fiber	4.6 /30 g
Zinc	0.64 /10 mg
Phosphorus	106 /700 mg
Glicemyc Index	2 µg
Ascorbic acid - Vitamin C	104.6 /110 mg
Fatty monounsaturated	0.04 g
Fatty saturated	0.1 g
Fatty polyunsaturated	0.26 g
Magnesium	38 /350 mg
Manganese	0.86 /2.3 mg
Copper	0.04 /1.5 mg
Potassium	624 /4000 mg
Sucrose	0.8 g
Sodium	12 /1500 mg
Fat	0.8 /142.58 g
Calcium	78 /1000 mg
Vitamin B1 (Thiamin)	0.1 /1.1 mg
Vitamin B2 (Riboflavin)	0.18 /1.4 mg
Vitamin B3 (Niacin - pp)	0.98 /15 mg
Vitamin B6 (Pyridoxine)	0.26 /1.6 mg
Vitamin B9 (Folic acid)	190.4 /300 µg
Vitamin A	276 /800 µg
Vitamin E	2.34 /14 mg
Carbohydrate	9.4 /237.63 g
Iron	1.4 /15 mg

Protein	12.6 /95.05 g
Fiber	5.9 /30 g
Zinc	3.5 /10 mg
Phosphorus	459 /700 mg
Fatty monounsaturated	1.03 g
Fatty saturated	0.58 g
Magnesium	218 /350 mg
Manganese	2.04 /2.3 mg
Copper	0.41 /1.5 mg
Potassium	443 /4000 mg
Sodium	5 /1500 mg
Fat	3.1 /142.58 g
Calcium	25 /1000 mg
Vitamin B1 (Thiamin)	0.54 /1.1 mg
Vitamin B2 (Riboflavin)	0.12 /1.4 mg
Vitamin B3 (Niacin - pp)	1.95 /15 mg
Vitamin B6 (Pyridoxine)	0.67 /1.6 mg
Vitamin B9 (Folic acid)	32 /300 µg
Vitamin E	0.31 /14 mg
Carbohydrate	69.3 /237.63 g
Iron	2.8 /15 mg

Protein	2.38 /95.05 g
Fiber	2.89 /30 g
Zinc	0.408 /10 mg
Phosphorus	23.8 /700 mg
Ascorbic acid - Vitamin C	10.2 /110 mg
Fatty monounsaturated	0.068 g
Fatty saturated	0.187 g
Fatty polyunsaturated	0.289 g
Magnesium	13.6 /350 mg
Manganese	0.289 /2.3 mg
Copper	0.102 /1.5 mg
Potassium	205.7 /4000 mg
Sucrose	3.74 g
Sodium	10.2 /1500 mg
Fat	0.68 /142.58 g
Calcium	42.5 /1000 mg
Vitamin B1 (Thiamin)	0.051 /1.1 mg
Vitamin B2 (Riboflavin)	0.051 /1.4 mg
Vitamin B3 (Niacin - pp)	0.34 /15 mg
Vitamin B6 (Pyridoxine)	0.17 /1.6 mg
Vitamin B9 (Folic acid)	28.9 /300 µg
Vitamin A	3.4 /800 µg
Vitamin E	0.204 /14 mg
Carbohydrate	11.73 /237.63 g
Iron	0.85 /15 mg

Zinc	0.006 /10 mg
Phosphorus	0.1 /700 mg
Glicemyc Index	0.1 µg
Fatty monounsaturated	7.012 g
Fatty saturated	1.486 g
Fatty polyunsaturated	1.061 g
Copper	0.007 /1.5 mg
Sodium	0.1 /1500 mg
Fat	9.96 /142.58 g
Vitamin E	1.195 /14 mg
Carbohydrate	0.02 /237.63 g
Iron	0.04 /15 mg

Zinc	0.0002 /10 mg
Phosphorus	0.016 /700 mg
Glicemyc Index	0.002 µg
Magnesium	0.58 /350 mg
Manganese	0.0003 /2.3 mg
Copper	0.0003 /1.5 mg
Sodium	77.7 /1500 mg
Calcium	0.058 /1000 mg
Iron	0.0004 /15 mg

Protein	2.6 /95.05 g
Fiber	4 /30 g
Zinc	0.52 /10 mg
Phosphorus	62 /700 mg
Ascorbic acid - Vitamin C	288 /110 mg
Fatty monounsaturated	0.04 g
Fatty saturated	0.2 g
Fatty polyunsaturated	0.56 g
Magnesium	22 /350 mg
Manganese	0.2 /2.3 mg
Copper	0.16 /1.5 mg
Potassium	510 /4000 mg
Sucrose	0.2 g
Sodium	6 /1500 mg
Fat	1 /142.58 g
Calcium	26 /1000 mg
Vitamin B1 (Thiamin)	0.08 /1.1 mg
Vitamin B2 (Riboflavin)	0.24 /1.4 mg
Vitamin B3 (Niacin - pp)	3.2 /15 mg
Vitamin B6 (Pyridoxine)	0.9 /1.6 mg
Vitamin B9 (Folic acid)	104 /300 µg
Vitamin A	1056 /800 µg
Vitamin E	5.8 /14 mg
Carbohydrate	13.2 /237.63 g
Iron	1.2 /15 mg

Protein	2.2 /95.05 g
Fiber	4 /30 g
Zinc	0.48 /10 mg
Phosphorus	46 /700 mg
Glicemyc Index	2 µg
Ascorbic acid - Vitamin C	182 /110 mg
Fatty monounsaturated	0.02 g
Fatty saturated	0.14 g
Fatty polyunsaturated	0.34 g
Magnesium	18 /350 mg
Manganese	0.2 /2.3 mg
Copper	0.16 /1.5 mg
Potassium	352 /4000 mg
Sucrose	0.2 g
Sodium	4 /1500 mg
Fat	0.6 /142.58 g
Calcium	24 /1000 mg
Vitamin B1 (Thiamin)	0.08 /1.1 mg
Vitamin B2 (Riboflavin)	0.06 /1.4 mg
Vitamin B3 (Niacin - pp)	1.2 /15 mg
Vitamin B6 (Pyridoxine)	0.54 /1.6 mg
Vitamin B9 (Folic acid)	72 /300 µg
Vitamin A	64 /800 µg
Vitamin E	6.2 /14 mg
Carbohydrate	9.2 /237.63 g
Iron	1 /15 mg