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General • Easy

Tortilla Rolls with Tuna and Corn

3 / Portions

Contains allergens

Fish Anisakis Histamine Wheat Gluten Milk Maize Chili peppers Latex-Fruit Syndrome Salicylates Pork Mustard Celery Gelatin Sunflower seeds Monosodium glutamate (MSG) Sulphites Monosodium glutamate Sodium nitrite Onion Birch Pollen-Related Oral Allergy Syndrome

Ingredients - 8

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Tuna in Its Own Juice

kcal: 177.8

1 x Can

(180 g)

Protein 37.8g Fat 2.16g Carbohydrates 1.8g

Tuna in Its Own Juice

Nutrients

Alanine 1.25 g

Arginine 1.3 g

Ash 2.5 g

Aspartic acid 2 g

Boron 1 mg

Calcium 13 mg

Carbohydrate 1 g

Chloride 820 mg

Cholesterol 70 mg

Chromium 1 µg

Cobalt 1 µg

Copper 0.04 mg

Cysteine 0.2 g

Fat 1.2 g

Fatty acids 1.2 g

Fatty monounsaturated 0.2 g

Fatty polyunsaturated 0.31 g

Fatty saturated 0.28 g

Fatty trans 1 g

Fiber 1 g

Fluoride 1 mg

Glutamic acid 3 g

Glycine 1 g

Histidine 0.7 g

Hydroxyproline 1 g

Iodine 10 µg

Iron 1.4 mg

Isoleucine 1.05 g

KJ 377 kJ

Kcal 90 kcal

Leucine 1.8 g

Lysine 2 g

Magnesium 43 mg

Manganese 0.02 mg

Methionine 0.65 g

Molybdenum 1 µg

Nickel 1 mg

Omega 3 0.3 g

Omega 6 0.25 g

Phenylalanine 0.95 g

Phosphorus 170 mg

Potassium 182 mg

Proline 0.8 g

Protein 21 g

Salt 1.29 g

Selenium 68 µg

Serine 0.9 g

Sodium 515 mg

Sugar 1 g

Sulfur 1 mg

Taurine 1 mg

Threonine 1 g

Total Carbohydrates 1 g

Total Fat 1.2 g

Total Protein 21 g

Tryptophan 0.25 g

Tyrosine 0.8 g

Valine 1.15 g

Vitamin A 370 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B12 (Cobalamin) 2.1 µg

Vitamin B2 (Riboflavin) 0.06 mg

Vitamin B3 (Niacin) 13.5 mg

Vitamin B4 (Choline) 60 mg

Vitamin B5 (Pantothenic acid) 0.3 mg

Vitamin B6 (Pyridoxine) 0.25 mg

Vitamin B7 (Biotin) 1 mg

Vitamin B9 (Folate) 2 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 4.5 µg

Vitamin E 1.2 mg

Vitamin K 1 µg

Water 75 g

Zinc 0.88 mg

Tuna in Its Own Juice

Whole Wheat Tortilla

kcal: 514.1

3 x Piece

(62 g)

Protein 17.3g Fat 11.16g Carbohydrates 86.12g

Whole Wheat Tortilla

Nutrients

Ash 1.5 g

Calcium 120 mg

Carbohydrate 46.3 g

Cholesterol 1 mg

Fat 6 g

Fatty monounsaturated 1.5 g

Fatty polyunsaturated 2.8 g

Fatty saturated 1.2 g

Fiber 6.4 g

Iron 3.2 mg

KJ 1213 kJ

Kcal 290 kcal

Magnesium 60 mg

Phosphorus 280 mg

Potassium 200 mg

Protein 9.3 g

Salt 1.13 g

Sodium 450 mg

Sugar 1.5 g

Vitamin B1 (Thiamin) 0.35 mg

Vitamin B2 (Riboflavin) 0.12 mg

Vitamin B3 (Niacin) 4.2 mg

Vitamin B6 (Pyridoxine) 0.2 mg

Vitamin B9 (Folate) 30 µg

Vitamin E 1.2 mg

Water 32 g

Zinc 1.8 mg

Whole Wheat Tortilla

Mozzarella Cheese

kcal: 445.1

150 x Gram

(1 g)

Protein 33.26g Fat 33.21g Carbohydrates 3.3g

Mozzarella Cheese

Nutrients

Ash 5.69 g

Calcium 505 mg

Carbohydrate 2.2 g

Chloride 500 mg

Cholesterol 79 mg

Chromium 0.5 µg

Cobalt 0.5 µg

Copper 0.03 mg

Fat 22.14 g

Fatty monounsaturated 6 g

Fatty polyunsaturated 1 g

Fatty saturated 13 g

Fatty trans 0.5 g

Fiber 1 g

Fluoride 10 mg

Iodine 20 µg

Iron 0.44 mg

KJ 1256 kJ

Kcal 300 kcal

Lactose 1 g

Magnesium 26 mg

Manganese 0.01 mg

Molybdenum 10 µg

Omega 3 0.1 g

Omega 6 0.8 g

Phosphorus 354 mg

Potassium 85 mg

Protein 22.17 g

Protein Animal 22.17 g

Salt 0.75 g

Selenium 17 µg

Sodium 300 mg

Sugar 1 g

Sulfur 200 mg

Total Carbohydrates 2.2 g

Total Fat 22.14 g

Total Protein 22.17 g

Vitamin A 100 µg

Vitamin B1 (Thiamin) 0.02 mg

Vitamin B12 (Cobalamin) 1.3 µg

Vitamin B2 (Riboflavin) 0.15 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B5 (Pantothenic acid) 0.4 mg

Vitamin B6 (Pyridoxine) 0.1 mg

Vitamin B9 (Folate) 13 µg

Vitamin D 2 µg

Vitamin E 0.19 mg

Vitamin K 2 µg

Water 50 g

Zinc 2.2 mg

Mozzarella Cheese

Canned Corn

kcal: 15.2

13 x Can

(1 g)

Protein 0.38g Fat 0.16g Carbohydrates 3.07g

Canned Corn

Nutrients

Ash 0.7 g

Calcium 4 mg

Carbohydrate 23.6 g

Carotene Beta 210 mg

Chloride 420 mg

Cholesterol 1 mg

Copper 0.04 mg

Fat 1.2 g

Fatty monounsaturated 0.27 g

Fatty polyunsaturated 0.53 g

Fatty saturated 2 g

Fatty trans 1 g

Fiber 3.9 g

Fiber insoluble 3.2 g

Fiber soluble 0.7 g

Fructose 1.1 g

Glicemyc Index 55 µg

Glucose 1.2 g

Iron 0.5 mg

KJ 402 kJ

Kcal 96 kcal

Lutein + zeaxanthin 640 mg

Magnesium 23 mg

Manganese 0.1 mg

Omega 6 0.5 g

Phosphorus 79 mg

Potassium 220 mg

Protein 2.9 g

Salt 0.68 g

Selenium 0.6 µg

Sodium 270 mg

Starch 15.8 g

Sucrose 2.2 g

Sugar 4.5 g

Vitamin A 35 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B2 (Riboflavin) 0.06 mg

Vitamin B3 (Niacin) 1.5 mg

Vitamin B6 (Pyridoxine) 0.13 mg

Vitamin B9 (Folate) 24 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin E 0.46 mg

Vitamin K 0.3 µg

Water 71.3 g

Zinc 0.5 mg

Canned Corn

Jalapeño Peppers

kcal: 29.9

3 x Piece

(30 g)

Protein 0.81g Fat 0.36g Carbohydrates 5.85g

Jalapeño Peppers

Nutrients

Ash 0.5 g

Calcium 12 mg

Carbohydrate 6.5 g

Cholesterol 1 mg

Fat 0.4 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.24 g

Fatty saturated 0.09 g

Fiber 2.8 g

Iron 0.25 mg

Kcal 29 kcal

Magnesium 15 mg

Potassium 227 mg

Protein 0.9 g

Sodium 3 mg

Sugar 4.1 g

Vitamin A 50 µg

Vitamin B6 (Pyridoxine) 0.41 mg

Vitamin B9 (Folate) 11 µg

Vitamin C (Ascorbic acid) 118.6 mg

Vitamin K 18.5 µg

Water 91.7 g

Jalapeño Peppers

Breakfast Buffet

kcal: 10.4

3 x Tablespoon

(1 g)

Protein 0.51g Fat 0.6g Carbohydrates 0.75g

Breakfast Buffet

Nutrients

Ash 2.3 g

Calcium 150 mg

Carbohydrate 25 g

Cholesterol 120 mg

Fat 20 g

Fatty monounsaturated 7 g

Fatty polyunsaturated 3 g

Fatty saturated 9.6 g

Fatty trans 0.5 g

Fiber 2 g

Iron 1.8 mg

KJ 1214 kJ

Kcal 290 kcal

Magnesium 30 mg

Potassium 250 mg

Protein 17 g

Salt 2.2 g

Sodium 880 mg

Sugar 5 g

Vitamin A 150 µg

Vitamin B1 (Thiamin) 0.15 mg

Vitamin B12 (Cobalamin) 0.5 µg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 2.5 mg

Vitamin B6 (Pyridoxine) 0.2 mg

Vitamin B9 (Folate) 30 µg

Vitamin C (Ascorbic acid) 8 mg

Vitamin D 1.2 µg

Vitamin E 1.5 mg

Vitamin K 10 µg

Water 50 g

Zinc 1.5 mg

Breakfast Buffet

Chives

kcal: 7.4

4 x Tablespoon

(5 g)

Protein 0.67g Fat 0.14g Carbohydrates 0.87g

Chives

Nutrients

Ash 1.3 g

Beta-carotene 2612 µg

Calcium 92 mg

Carbohydrate 4.3 g

Chloride 60 mg

Cholesterol 1 mg

Copper 0.2 mg

Fat 0.7 g

Fatty monounsaturated 0.05 g

Fatty polyunsaturated 0.3 g

Fatty saturated 0.15 g

Fiber 2.5 g

Fiber insoluble 1.7 g

Fiber soluble 0.8 g

Folate 105 µg

Fructose 0.8 g

Glicemyc Index 15 µg

Glucose 0.9 g

Iron 1.6 mg

KJ 126 kJ

Kcal 30 kcal

Lutein + zeaxanthin 2612 mg

Magnesium 42 mg

Manganese 0.4 mg

Omega 3 0.05 g

Omega 6 0.25 g

Phosphorus 58 mg

Potassium 296 mg

Protein 3.3 g

Salt 0.01 g

Selenium 0.6 µg

Sodium 3 mg

Sucrose 0.2 g

Sugar 1.9 g

Vitamin A 218 µg

Vitamin B1 (Thiamin) 0.08 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.1 mg

Vitamin B3 (Niacin) 0.6 mg

Vitamin B5 (Pantothenic acid) 0.3 mg

Vitamin B6 (Pyridoxine) 0.14 mg

Vitamin B9 (Folate) 64 µg

Vitamin C (Ascorbic acid) 58 mg

Vitamin D 1 µg

Vitamin E 0.2 mg

Vitamin K 212 µg

Water 92 g

Zinc 0.6 mg

Chives

Mustard

kcal: 16.8

1 x Teaspoon

(10 g)

Protein 0.57g Fat 0.64g Carbohydrates 2.2g

Mustard

Nutrients

Ash 3.4 g

Calcium 95 mg

Carbohydrate 22 g

Cholesterol 1 mg

Copper 0.09 mg

Fat 6.4 g

Fatty monounsaturated 4.06 g

Fatty polyunsaturated 1.48 g

Fatty saturated 0.21 g

Fiber 1.7 g

Fiber insoluble 1.19 g

Fiber soluble 0.51 g

Iron 1.8 mg

KJ 678 kJ

Kcal 162 kcal

Magnesium 117 mg

Manganese 0.36 mg

Omega 3 0.45 g

Omega 6 1.03 g

Phosphorus 170 mg

Potassium 165 mg

Protein 5.7 g

Salt 1.9 g

Selenium 14.2 µg

Sodium 760 mg

Sucrose 10.5 g

Sugar 10.5 g

Vitamin B1 (Thiamin) 0.1 mg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 0.5 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.01 mg

Vitamin B9 (Folate) 2 µg

Vitamin C (Ascorbic acid) 0.5 mg

Vitamin E 0.18 mg

Vitamin K 1.8 µg

Water 65.5 g

Zinc 0.7 mg

Mustard

1217 kcal

Protein 91.3g

Fat 48.43g

Carbs 103.96g

Fiber 0g

Recipe preparation steps

Tuńczyk nieco odsączyć z oliwy, włożyć do miski, dodać odsączoną kukurydzę, posiekany szczypiorek, posiekane ostre papryczki, starty ser, majonez i musztardę.Doprawić solą i pieprzem, wymieszać. Rozsmarować na 3 tortillach, zwinąć w roladkę i pokroić na ok. 2 - 3 cm kawałki. Ułożyć na półmisku i udekorować natką. Uwaga! Liczba porcji powstałych z przepisu: 3. Pozostałe porcje możesz użyć w kolejnych dniach, dzięki czemu nie musisz gotować codziennie .

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Alanine	2.25 g	0.75 g
Arginine	2.34 g	0.78 g
Ash	17.04 g	5.68 g
Aspartic acid	3.6 g	1.2 g
Beta-carotene	527.68 µg	175.89 µg
Boron	1.8 mg	0.6 mg
Calcium	1048.01 mg	349.34 mg
Carbohydrate	103.96 g	34.65 g
Carotene Beta	27.3 mg	9.1 mg
Chloride	2292.72 mg	764.24 mg
Cholesterol	251.29 mg	83.76 mg
Chromium	2.55 µg	0.85 µg
Cobalt	2.55 µg	0.85 µg
Copper	0.18 mg	0.06 mg
Cysteine	0.36 g	0.12 g
Fat	48.43 g	16.14 g
Fatty acids	2.16 g	0.72 g
Fatty monounsaturated	12.84 g	4.28 g
Fatty polyunsaturated	7.86 g	2.62 g
Fatty saturated	22.91 g	7.64 g
Fatty trans	2.7 g	0.9 g
Fiber	18.97 g	6.32 g
Fiber insoluble	0.88 g	0.29 g
Fiber soluble	0.3 g	0.1 g
Fluoride	16.8 mg	5.6 mg
Folate	21.21 µg	7.07 µg
Fructose	0.3 g	0.1 g
Glicemyc Index	10.18 µg	3.39 µg
Glucose	0.34 g	0.11 g
Glutamic acid	5.4 g	1.8 g
Glycine	1.8 g	0.6 g
Histidine	1.26 g	0.42 g
Hydroxyproline	1.8 g	0.6 g
Iodine	48 µg	16 µg
Iron	9.98 mg	3.33 mg
Isoleucine	1.89 g	0.63 g
Lactose	1.5 g	0.5 g
Leucine	3.24 g	1.08 g
Lutein + zeaxanthin	610.88 mg	203.63 mg
Lysine	3.6 g	1.2 g
Magnesium	265.57 mg	88.52 mg
Manganese	0.19 mg	0.06 mg
Methionine	1.17 g	0.39 g
Molybdenum	16.8 µg	5.6 µg
Nickel	1.8 mg	0.6 mg
Omega 3	0.75 g	0.25 g
Omega 6	1.87 g	0.62 g
Phenylalanine	1.71 g	0.57 g
Phosphorus	1396.79 mg	465.6 mg
Potassium	1143.8 mg	381.27 mg
Proline	1.44 g	0.48 g
Protein	91.3 g	30.43 g
Protein Animal	33.26 g	11.09 g
Salt	5.9 g	1.97 g
Selenium	149.52 µg	49.84 µg
Serine	1.62 g	0.54 g
Sodium	2354.81 mg	784.94 mg
Starch	2.05 g	0.68 g
Sucrose	1.38 g	0.46 g
Sugar	11.95 g	3.98 g
Sulfur	301.8 mg	100.6 mg
Taurine	1.8 mg	0.6 mg
Threonine	1.8 g	0.6 g
Total Carbohydrates	5.1 g	1.7 g
Total Fat	35.37 g	11.79 g
Total Protein	71.06 g	23.69 g
Tryptophan	0.45 g	0.15 g
Tyrosine	1.44 g	0.48 g
Valine	2.07 g	0.69 g
Vitamin A	914.09 µg	304.7 µg
Vitamin B1 (Thiamin)	0.81 mg	0.27 mg
Vitamin B12 (Cobalamin)	5.95 µg	1.98 µg
Vitamin B2 (Riboflavin)	0.62 mg	0.21 mg
Vitamin B3 (Niacin)	32.71 mg	10.9 mg
Vitamin B4 (Choline)	108 mg	36 mg
Vitamin B5 (Pantothenic acid)	1.21 mg	0.4 mg
Vitamin B6 (Pyridoxine)	1.4 mg	0.47 mg
Vitamin B7 (Biotin)	1.8 mg	0.6 mg
Vitamin B9 (Folate)	105.95 µg	35.32 µg
Vitamin C (Ascorbic acid)	120.68 mg	40.23 mg
Vitamin D	11.34 µg	3.78 µg
Vitamin E	4.85 mg	1.62 mg
Vitamin K	64.8 µg	21.6 µg
Water	387.96 g	129.32 g
Zinc	8.54 mg	2.85 mg