Leeks with Olive Oil And Orange




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Ingredients:

4 servings
Leek 6 medium size
Carrot 2 medium size
Rice 2 tbsps
Dill 5 pcs
Orange 2 medium size
Olive oil 2 tbsps
Salt
Hot water 1 cup

Recipe:


Wash and clean the leeks, and chop them. Peel the shells of the carrots and cut into cubes and saute with 1 tbsp of olive oil. Add the leeks, then the rice and continue cooking. Add the juice of 2 oranges and 1 cup of hot water. Cook for about 30 minutes until the rice is softened. You can add finely chopped dill on top and serve it cold and warm.

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 19 and over)Men (age 19 and over)
Energy 121 kcal 6 6
Carbonhydrate 15.5 g 6 6
Protein 3 g 5 5
Fat 5.4 g 8 8
Fiber 3.2 g 11 11
Vitamin A 1354.1 mcg 100 100
Vitamin E (eq.) 1.3 mg 10 9
Vitamin B2 0.1 mcg 8 6
Total Folic Acid 52.4 mcg 13 13
Calcium 83.2 mg 8 8
Iron 1.2 mg 8 12
Zinc 0.4 mg 8 4
Vitamin C 23.7 mg 24 24
Potasium 341 mg 10 10
Phosphor 68.6 mg 10 10
Magnesium 27.6 mg 9 8
Vitamin B6 0.3 mg 23 18


Leek



Vitamin A content of leek may contribute to vision function.
Vitamin K in leek may support normal blood clotting.
Leek can support the nervous system functions with its vitamin B6 content.



References:

- Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
- Nutrition Information Systems (BEBIS 7.2)
- EFSA Scientific Opinion. 2009;7(9):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012






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Leeks with Olive Oil And Orange Energy and Nutrition Facts

Nutritional Information In 1 serving
Energy 520.8 kcal
Carbonhydrate 34.2 g
Protein 43.1 g
Fat 23.4 g
Fiber 4.9 g
Vitamin A 1463.9 mcg
Vitamin E (eq.) 2 mg
Vitamin B2 0.5 mg
Total Folic Acid 85.4 mcg
Calcium 179 mg
Iron 4 mg
Zinc 3.4 mg
Vitamin C 27.5 mg
Potasium 773.6 mg
Phosphor 409.8 mg
Magnesium 90.4 mg
Omega-3 0.5 g
Vitamin B6 0.7 mg
Vitamin B12 0.3 mcg

Anchovy: Anchovy may support cognitive functions with its omega-3-fatty acid content.
Anchovy may support teeth and bone development of children with its phosphorus content.
Zinc in anchovy can contribute to the immune system functions.
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Mackerel: Mackerel may contribute the renewal of tissue and cells with its high protein content.
Mackerel may support neural system functions with its vitamin B12 content.
Phosphor in mackerel can support teeth and eye health.
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Broccoli: Vitamin A content of broccoli may contribute to skin health.
Folic acid in broccoli may support immune system functions.
Broccoli contains vitamin B2 which can help protection against damage caused by oxidative stress.
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Spinach: Potassium in spinach may support functions of muscles.
Spinach, containing folic acid, can help production of blood cells.
Zinc in spinach can contribute to the immune system functions.
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Kiwi: Kiwi can help to protect cells from the damage caused by oxidative stress with its vitamin C content.
Vitamin K in Kiwi can support bone health.
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Chickpea: Chickpea can help production of blood cells with its iron content.
Chickpea, including phosphor, can support bone health.
Magnesium in chickpea can support neural system functions.
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Leek: Vitamin A content of leek may contribute to vision function.
Vitamin K in leek may support normal blood clotting.
Leek can support the nervous system functions with its vitamin B6 content.
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Cauliflower: Folic acid in cauliflower can support neural system functions.
Cauliflower, including vitamin K, can support bone health.
Vitamin B6 in the cauliflower can help regulating hormonal activity.
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Rocket: Rocket can help neural system functions with its folic acid content.
Vitamin C in rocket may support immune system functions.
Magnesium in rocket may support muscle and musculoskeletal system.
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Chestnut: The fiber in chestnut may support digestive system functions.
Chestnut may contribute to neural system functions with its potassium content.
Chestnut can help reduce exhaustion and fatigue with its B2 content.
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Swiss Chard: Vitamin A content of Swiss chard may contribute to vision function.
Iron in Swiss chard may support immune system.
Magnesium in Swiss chard may support muscle functions.
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Mint: Mint, containing vitamin E, can help preserving cells from metabolic stress.
With the content of vitamin C, mint can contribute to the production of collagen which plays a key role in protecting and renewing the skin.
Zinc in mint can support the immune system functions.
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