This recipe has Fat (total lipid) as 81.3% and Sugar as 83.4% (as a percentage of RDA).
You'll likely need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 8.9% of RDA
• Calories: 38.9% of RDA
• Carbs: 21.7% of RDA
• Fat (total lipid): 81.3% of RDA
• Fiber: 36.1% of RDA
• Fructose: 5.7% of RDA
• Protein: 18.8% of RDA
• Sodium: 46.0% of RDA
• Sugar: 83.4% of RDA
• Vitamin A (IU): 347% of RDA
• Vitamin B6: 24.7% of RDA
• Vitamin C: 24.4% of RDA
• Iron: 11.4% of RDA
• Magnesium: 20.0% of RDA
• Manganese: 22.9% of RDA
• Niacin: 14.2% of RDA
• Potassium: 19.3% of RDA
• Zinc: 13.5% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
Follow the instructions in the dependent recipe to make the cranberry sauce.
2.
PREPARING THE SWEET POTATO
3.
Preheat the oven to 350F.
4.
Wash the potatoes well, poke a couple of holes with a knife, wrap in foil and bake at 350 until soft. ~40-45 minutes.
PREPARING THE VEGETABLES
5.
Trim the ends off the asparagus and cut into 3-inch pieces.
6.
Cut the broccolini, leaving ~2 inches of stem.
7.
In a large frying pan, lightly coat the bottom with oil.
8.
Heat the pan over medium-high heat and sauté the vegetables for 5 minutes. If they start to get too soft, remove them from the heat. this is just to soften them up just a bit.
PREPARING THE SWEET POTATO PATTIES
9.
Once the sweet potatoes are done, remove them and scoop out the flesh. Mash it well in a bowl.
10.
Add the egg and breadcrumbs and mix well.
11.
Form the sweet potato into 8 patties.
12.
Press 2-3 pieces of asparagus into each patty.
13.
In a large frying pan, coat the bottom with oil and turn the heat to medium-high.
14.
Add 2 patties at a time and cook for 5-7 minutes on each side.
PREPARING THE SCALLOPS
15.
In a pan over medium-high heat, coat the bottom with olive oil.
16.
Season the scallops with pepper and place in the pan.
17.
Sear each side for 3-4 minutes, or until they begin to brown and get crispy.
TO SERVE
18.
Place 2 sweet potato patties on a plate. Top with 2-3 pieces of broccolini and one scallop.
19.
Sprinkle the top with crushed macadamia nuts.
20.
Spread some of the cranberry sauce on each side of the plate and serve.
This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free breadcrumb for breadcrumb.
2.
Make it Shellfish Free!
A shellfish-free variant of this recipe can be made.
Just substitute surimi for scallop.
3.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free breadcrumb for breadcrumb.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 779
Protein 21.2 g
Carbohydrates 59.6 g
Iron 2.15 mg
Fiber 10.1 g
Calcium 89.0 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
