RecipeDB

Source: Genius Kitchen(food.com)

Estimated Nutritional Profile

Nutrient	Quantity
Protein (g)	35.5348
Energy (kCal)	223.74
Carbohydrates (g)	1.4
Total fats (g)	7.6288
Fatty acids, total saturated 20:0 (g)	0.0102
Fatty acids, total saturated 18:3 undifferentiated (g)	0.1087
Fatty acids, total polyunsaturated 17:1 (g)	0.0068
Fatty acids, total trans-monoenoic (g)	0.0255
Fatty acids, total saturated 20:4 undifferentiated (g)	0.0241
Fatty acids, total saturated 4:0 (g)	0.0000
Fatty acids, total trans (g)	0.0578
Riboflavin (mg)	0.1993
Tocopherol, beta (mg)	0.0000
Lactose (g)	0.0000
Fatty acids, total saturated 22:5 n-3 (DPA) (g)	0.0799
Fatty acids, total polyunsaturated 24:1 c (g)	0.0578
Fatty acids, total saturated 18:4 (g)	0.1224
Fatty acids, total saturated 18:0 (g)	0.1740
Tocopherol, delta (mg)	0.0000
Arginine (g)	2.1879
Proline (g)	1.4739
Fatty acids, total polyunsaturated 18:1 t (g)	0.0153
Campesterol (mg)	0.0000
Glucose (dextrose) (g)	0.0000
Adjusted Protein (g)	0.0000
Cystine (g)	0.2703
Tocotrienol, beta (mg)	0.0000
Selenium, Se (g)	53.5240
Copper, Cu (mg)	0.3469
Maltose (g)	0.0000
Zinc, Zn (mg)	0.7526
Total lipid (fat) (g)	7.6288
Vitamin K (phylloquinone) (g)	113.4480
Cholesterol (mg)	78.2000
Fatty acids, total saturated 22:1 undifferentiated (g)	0.0799
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA) (g)	0.0765
Menaquinone-4 (g)	0.0000
Phytosterols (mg)	0.0000
Folate, total (g)	29.3600
Fatty acids, total trans-polyenoic 20:3 n-6 (g)	0.0068
Vitamin A, IU (IU)	1797.3000
Energy (kcal)	223.7400
Fatty acids, total saturated 16:1 undifferentiated (g)	0.3062
Fatty acids, total saturated 14:1 (g)	0.0051
Vitamin D2 (ergocalciferol) (g)	0.0000
Methionine (g)	0.9809
Fatty acids, total saturated 20:5 n-3 (EPA) (g)	0.3094
Sugars, total (g)	0.3616
Folic acid (g)	0.0000
Tocotrienol, alpha (mg)	0.0000
Vitamin C, total ascorbic acid (mg)	19.2000
Lutein + zeaxanthin (g)	1311.6800
Fatty acids, total saturated 22:6 n-3 (DHA) (g)	0.5661
Vitamin B-12, added (g)	0.0000
Valine (g)	1.8700
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7) (g)	0.0000
Fatty acids, total polyunsaturated 22:1 c (g)	0.0765
Magnesium, Mg (mg)	53.4200
Fatty acids, total saturated 16:0 (g)	0.8146
Carbohydrate, by difference (g)	1.4000
Vitamin D (IU)	739.5000
Fructose (g)	0.0000
Fluoride, F (g)	0.0000
Aspartic acid (g)	4.3775
Tyrosine (g)	1.2614
Potassium, K (mg)	700.7600
Fatty acids, total saturated 12:0 (g)	0.0054
Vitamin A, RAE (g)	139.5000
Serine (g)	1.5385
Fatty acids, total trans-polyenoic 21:5 (g)	0.0000
Phenylalanine (g)	1.4365
Fatty acids, total trans-polyenoic 22:4 (g)	0.0017
Alcohol, ethyl (g)	0.0000
Fatty acids, total polyunsaturated 24:0 (g)	0.0017
Fatty acids, total saturated 22:0 (g)	0.0034
Fatty acids, total saturated 14:0 (g)	0.3456
Histidine (g)	0.9231
Isoleucine (g)	1.6218
Fatty acids, total polyunsaturated 18:2 CLAs (g)	0.0085
Niacin (mg)	13.7515
Water (g)	141.8304
Fatty acids, total saturated 8:0 (g)	0.0000
Tocotrienol, delta (mg)	0.0000
Theobromine (mg)	0.0000
Fatty acids, total polyunsaturated 20:2 n-6 c,c (g)	0.0306
Carotene, beta (g)	948.3200
Sodium, Na (mg)	133.5800
Iron, Fe (mg)	0.8812
Energy (kJ)	937.5200
Ash (g)	2.9056
Caffeine (mg)	0.0000
Glycine (g)	2.1471
Fatty acids, total trans-polyenoic (g)	0.0323
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c (g)	0.0034
Fatty acids, total saturated 18:2 undifferentiated (g)	0.1598
Fatty acids, total polyunsaturated (g)	1.4328
Vitamin E (alpha-tocopherol) (mg)	0.9264
Sucrose (g)	0.0000
Vitamin B-6 (mg)	1.0821
Fatty acids, total trans-polyenoic 13:0 (g)	0.0000
Fatty acids, total saturated 6:0 (g)	0.0000
Vitamin D (D2 + D3) (g)	18.5300
Vitamin D3 (cholecalciferol) (g)	18.5300
Lysine (g)	2.9903
Beta-sitosterol (mg)	0.0000
Fatty acids, total polyunsaturated 20:3 undifferentiated (g)	0.0221
Fatty acids, total trans-polyenoic 15:1 (g)	0.0034
Lycopene (g)	0.0000
Starch (g)	0.0000
Pantothenic acid (mg)	1.7656
Fatty acids, total trans-polyenoic 20:4 n-6 (g)	0.0000
Fatty acids, total polyunsaturated 18:2 t,t (g)	0.0000
Fatty acids, total polyunsaturated 15:0 (g)	0.0221
Fatty acids, total trans-polyenoic 18:3i (g)	0.0000
Thiamin (mg)	0.1536
Folate, food (g)	29.3600
Fatty acids, total saturated 20:1 (g)	0.7633
Fatty acids, total monounsaturated (g)	2.2999
Stigmasterol (mg)	0.0000
Fatty acids, total polyunsaturated 18:2 n-6 c,c (g)	0.0969
Fatty acids, total polyunsaturated 16:1 t (g)	0.0085
Fatty acids, total polyunsaturated 17:0 (g)	0.0170
Fatty acids, total polyunsaturated 18:2 i (g)	0.0000
Hydroxyproline (g)	0.0000
Dihydrophylloquinone (g)	0.0000
Choline, total (mg)	160.9480
Fatty acids, total polyunsaturated 16:1 c (g)	0.2975
Fatty acids, total saturated (g)	1.3916
Vitamin B-12 (g)	7.0550
Calcium, Ca (mg)	35.9000
Fatty acids, total saturated 10:0 (g)	0.0000
Galactose (g)	0.0000
Tocotrienol, gamma (mg)	0.0000
Alanine (g)	2.2236
Glutamic acid (g)	4.9351
Fatty acids, total trans-polyenoic 20:3 n-3 (g)	0.0136
Carotene, alpha (g)	8.6400
Vitamin E, added (mg)	0.0000
Retinol (g)	59.5000
Leucine (g)	2.6554
Folate, DFE (g)	29.3600
Fatty acids, total polyunsaturated 22:1 t (g)	0.0017
Fatty acids, total polyunsaturated 18:2 t not further defined (g)	0.0323
Fiber, total dietary (g)	0.5760
Tryptophan (g)	0.3757
Threonine (g)	1.8122
Fatty acids, total polyunsaturated 18:1 c (g)	1.0574
Manganese, Mn (mg)	0.1241
Protein (g)	35.5348
Cryptoxanthin, beta (g)	12.9600
Fatty acids, total saturated 18:1 undifferentiated (g)	1.0788
Betaine (mg)	0.0000
Phosphorus, P (mg)	458.4200
Tocopherol, gamma (mg)	0.0000

Recipe Overview
Ingredients
Processes - Utensils
Instructions

Cuisine
Latin American >> Mexican >> Mexican
Dietary Style
Source
Genius Kitchen(food.com)

Temporal Sequence of Cooking Processes

Early Stage

Middle Stage Processes

Late Stage

Utensils Used

| 1. Heat 1 teaspoons of the olive oil in a medium (10-inch) nonstick skillet over medium heat. | 2. Place the kale in the skillet and cook until just wilted, about 4 to 5 minutes. Season with the kosher salt or sea salt. Remove the kale from the skillet and set aside. | 3. In a small bowl, mix together the shredded cheeses. Set aside. | 4. Heat the remaining teaspoon of olive oil in the same skillet over medium heat. Place one tortilla in the bottom of the skillet. | 5. Top half of the tortilla with 1/4 cup of the kale, one-quarter of the flaked salmon and 1/4 cup of the shredded cheese mixture. | 6. Fold the other half of the tortilla over the filling and cook for one minute, pressing down lightly with the back of a spatula. | 7. Using tongs, gently flip the quesadilla over and cook another minute or two, until lightly browned. Repeat with remaining three tortillas and fillings. | 8. Cut each quesadilla into three triangles. Serve immediately with guacamole, tomato salsa and non-fat sour cream, if desired. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
extra virgin olive oil	2	teaspoons		-	-	-	-
kale	1	cup	shredded	7.84	1.4	0.6848	0.1488
kosher salt	1	teaspoon		-	-	-	-
cheddar cheese	1/2	cup	shredded low-fat	-	-	-	-
asiago cheese	1/2	cup	shredded	-	-	-	-
wheat tortilla	32	inches		-	-	-	-
pink salmon	6	ounces	canned flaked	215.9	0.0	34.85	7.48

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.

Cooking in progress....

Heart-Healthy Salmon Quesadillas