Ingredients Asparagus and Rice Casserole
| asparagus | 400.0 (kalama) |
| araisa araisa | 200.0 (kalama) |
| gaʻo o manu | 100.0 (kalama) |
| vai | 2.0 (sipuni ti) |
| moa moa | 3.0 (fasi) |
| povi susu | 3.0 (laulau sipuni) |
| laulau masima | 0.5 (sipuni ti) |
| faʻapata | 2.0 (laulau sipuni) |
Carefully peel the asparagus with a sharp knife, taking care not to damage the heads – the most valuable part of it. Tie the asparagus into bunches of 10 pieces, cut off the lower ends evenly and place in a saucepan with salted boiling water so that the water reaches only the middle of the shoots. Cook for 15 – 20 minutes over high heat until softened, but do not overcook, otherwise the asparagus will lose its flavor and become watery. Strain the water and loosen the asparagus bunches. Sort the rice, wipe it in a clean napkin, place in a saucepan with heated fat and, stirring, heat until it becomes transparent (not brown!). Drizzle with boiling water and simmer, covered. Put the swollen rice in an even layer in a greased form, put a layer of boiled asparagus on top, pour with a mixture of beaten eggs and milk, spread pieces of butter on the surface. Bake in the oven.
Taua o meaʻai ma mea fai vailaʻau.
| Faigaluega | tele | Norm ** | % o le masani i le 100 g | % o le masani i le 100 kcal | 100% masani |
| Taua ole kalori | 137.5 kcal | 1684 kcal | 8.2% | 6% | 1225 g |
| Puipuia | 2.7 g | 76 g | 3.6% | 2.6% | 2815 g |
| gaʻo | 9.2 g | 56 g | 16.4% | 11.9% | 609 g |
| Carbohydrates | 11.7 g | 219 g | 5.3% | 3.9% | 1872 g |
| acid oona | 16.2 g | ~ | |||
| Alava alava | 0.8 g | 20 g | 4% | 2.9% | 2500 g |
| vai | 69.8 g | 2273 g | 3.1% | 2.3% | 3256 g |
| lefulefu | 0.4 g | ~ | |||
| vaitamini | |||||
| Vitamini A, RE | 70 µg | 900 µg | 7.8% | 5.7% | 1286 g |
| Retinol | 0.07 mg | ~ | |||
| Vitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2% | 3750 g |
| Vitamini B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 2.8% | 2571 g |
| Vitamini B4, filifili | 34.2 mg | 500 mg | 6.8% | 4.9% | 1462 g |
| Vitamini B5, pantothenic | 0.2 mg | 5 mg | 4% | 2.9% | 2500 g |
| Vitamini B6, pyridoxine | 0.04 mg | 2 mg | 2% | 1.5% | 5000 g |
| Vitamini B9, folate | 3.5 µg | 400 µg | 0.9% | 0.7% | 11429 g |
| Vitamini B12, cobalamin | 0.06 µg | 3 µg | 2% | 1.5% | 5000 g |
| Vitamini C, ascorbic | 1.6 mg | 90 mg | 1.8% | 1.3% | 5625 g |
| Vitamini D, calciferol | 0.2 µg | 10 µg | 2% | 1.5% | 5000 g |
| Vitamini E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 1.5% | 5000 g |
| Vitamini H, biotin | 2.4 µg | 50 µg | 4.8% | 3.5% | 2083 g |
| Vitamini PP, NE | 0.8482 mg | 20 mg | 4.2% | 3.1% | 2358 g |
| niacin | 0.4 mg | ~ | |||
| macronutrients | |||||
| Potasiuma, K | 71.9 mg | 2500 mg | 2.9% | 2.1% | 3477 g |
| Kalisiu, CA | 16.2 mg | 1000 mg | 1.6% | 1.2% | 6173 g |
| Silicon, Ioe | 15.9 mg | 30 mg | 53% | 38.5% | 189 g |
| Magnesium, mg | 13 mg | 400 mg | 3.3% | 2.4% | 3077 g |
| Sodium, Na | 17.7 mg | 1300 mg | 1.4% | 1% | 7345 g |
| Sulphur, S | 24.7 mg | 1000 mg | 2.5% | 1.8% | 4049 g |
| Phosphorus, P. | 54.8 mg | 800 mg | 6.9% | 5% | 1460 g |
| Chlorine, Cl | 270.2 mg | 2300 mg | 11.7% | 8.5% | 851 g |
| Lolomi elemene | |||||
| Alumini, Al | 1.6 µg | ~ | |||
| Bohr, B. | 19.1 µg | ~ | |||
| Uʻamea, Fe | 0.6 mg | 18 mg | 3.3% | 2.4% | 3000 g |
| Iodine, ou | 2.3 µg | 150 µg | 1.5% | 1.1% | 6522 g |
| Cobalt, Co | 1.1 µg | 10 µg | 11% | 8% | 909 g |
| Manganese, Mn | 0.2024 mg | 2 mg | 10.1% | 7.3% | 988 g |
| Apamemea, Cu | 48.7 µg | 1000 µg | 4.9% | 3.6% | 2053 g |
| Molybdenum, Mo. | 1.7 µg | 70 µg | 2.4% | 1.7% | 4118 g |
| Nickel, ni | 0.4 µg | ~ | |||
| Taʻimua, Sn | 0.4 µg | ~ | |||
| Seleniuma, Se | 0.06 µg | 55 µg | 0.1% | 0.1% | 91667 g |
| Strontium, Matua | 0.6 µg | ~ | |||
| Fluorine, F | 13.5 µg | 4000 µg | 0.3% | 0.2% | 29630 g |
| Chrome, Cr | 0.7 µg | 50 µg | 1.4% | 1% | 7143 g |
| Zinc, Zn | 0.3444 mg | 12 mg | 2.9% | 2.1% | 3484 g |
| Oona e mafai ona faʻaleagaina | |||||
| Pati ma dextrins | 11.4 g | ~ | |||
| Mono- ma disaccharides (suka) | 0.8 g | Max 100 г | |||
| Uila | |||||
| Cholesterol | 48.2 mg | Max 300 mg |
O le malosi aoga o le 137,5 kcal.
- Silicon e aofia ai o se faʻavae vaega i glycosaminoglycans ma faʻaosofia ai collagen synthesis.
- Chlorine talafeagai mo le fausiaina ma secretion o hydrochloric acid i le tino.
- Cobalt o se vaega o le vaitamini B12. Faʻagaoioina enzyme o gaʻo gaʻo le gaʻo ma le folic acid metabolism.
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