1 serving of hake and veggies contains 95 Calories. The macronutrient breakdown is 14% carbs, 59% fat, and 28% protein. This is a good source of vitamin c (39% of your Daily Value) and vitamin k (25% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Coconut oil 1 tbsp or 14g
Cheddar cheese 1 ¹¹⁄₁₆ cubic inch or 29g
Directions
- Wash and trim the cauliflower, breaking it into medium sized pieces. Place in a microwave safe bowl with 2 tbsp of cream and 1 tbsp of butter. Microwave, uncovered, on high for six minutes. Stir to coat cauliflower with cream/butter mixture. Microwave for another six minutes on high.
- Remove from the microwave and put into a high speed blender or food processor along with the cheese. Purée until smooth.
- Season with salt and pepper to taste. Adjust the cream and butter to your preference.
Nutrition Facts
For 1 serving of hake and veggies (86g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 95 | |
| Fats | 6g | 8% |
| Saturated fats | 5g | 23% |
| Trans fats | 0.1g | |
| Cholesterol | 7mg | 2% |
| Sodium | 83mg | 4% |
| Carbs | 3g | 1% |
| Net carbs | 2g | |
| Fiber | 1g | 5% |
| Sugar | 1g | |
| Protein | 7g | |
| Calcium | 79mg | 8% |
| Iron | 0.4mg | 5% |
| Potassium | 228mg | 5% |
| Vitamin D | 0μg | 0.3% |
| Vitamins and Minerals | ||
| Alpha carotene | 6μg | |
| Beta carotene | 96μg | |
| Caffeine | 0mg | |
| Choline | 17mg | 3% |
| Copper | 0mg | 2% |
| Fluoride | 3μg | |
| Folate (B9) | 32μg | 8% |
| Lycopene | 0μg | |
| Magnesium | 11mg | 3% |
| Manganese | 0.1mg | 4% |
| Niacin | 0.3mg | 2% |
| Pantothenic acid | 0.3mg | 7% |
| Phosphorus | 62mg | 9% |
| Retinol | 18μg | |
| Riboflavin (B2) | 0.1mg | 6% |
| Selenium | 3μg | 5% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 2% |
| Vitamin A IU | 228IU | |
| Vitamin A | 27μg | 3% |
| Vitamin B12 | 0.1μg | 2% |
| Vitamin B6 | 0.1mg | 7% |
| Vitamin C | 35mg | 39% |
| Vitamin D IU | 2IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 0.3mg | 2% |
| Vitamin K | 29μg | 25% |
| Zinc | 0.4mg | 4% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0g | |
| Glucose | 0.5g | |
| Fructose | 0.4g | |
| Lactose | 0.1g | |
| Maltose | 0.1g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 5g | 23% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 0.3g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0.1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.1g | |
| Aspartic acid | 0.2g | |
| Cystine | 0g | |
| Glutamic acid | 1g | |
| Glycine | 0.1g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.2g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.1g | |
| Proline | 0.2g | |
| Serine | 0.1g | |
| Threonine | 0.1g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.1g | |
| Valine | 0.2g | |