Calamari With Lemon Rice Australian Ww 5 Pts

1. Toss the calamari rings in flour.

2. Heat a small non-stick frying pan over high heat.

3. Add calamari and cook for 2 minutes.

4. Serve with veggies, lemon rice and lemon wedges.

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Nutrient	Quantity
Total fats	5.9259 g
Protein	41.5338 g
Carbohydrates	107.3257 g
Energy	659.1833 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1192 g
Water	138.233 g
Aspartic acid	1.1829 g
Calcium, Ca	197.8458 mg
Lutein + zeaxanthin	0.4858 g
Fiber, total dietary	5.4547 g
Carotene, beta	2.6525 g
Niacin	10.816 mg
Vitamin A, RAE	45.2542 g
Fatty acids, total trans-polyenoic	0.0014 g
Arginine	0.9291 g
Riboflavin	0.3983 mg
Tocopherol, beta	0.0555 mg
Fatty acids, total polyunsaturated 15:0	0.0028 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0444 g
Fatty acids, total saturated 20:1	0.0153 g
Glutamic acid	2.4791 g
Sodium, Na	109.4808 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0301 g
Total lipid (fat)	5.9259 g
Manganese, Mn	4.0394 mg
Proline	0.5869 g
Fatty acids, total saturated 16:0	0.8514 g
Fatty acids, total saturated 8:0	0.0028 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	1.3417 g
Sucrose	0.9158 g
Choline, total	134.2274 mg
Sugars, total	1.2887 g
Serine	0.6404 g
Fatty acids, total saturated 10:0	0.0236 g
Fatty acids, total saturated 18:0	0.1561 g
Fatty acids, total saturated 20:4 undifferentiated	0.078 g
Vitamin B-6	0.8614 mg
Selenium, Se	49.2064 g
Ash	3.6482 g
Tocotrienol, delta	0.0832 mg
Fatty acids, total saturated 18:1 undifferentiated	1.7091 g
Pantothenic acid	1.5417 mg
Phenylalanine	0.632 g
Copper, Cu	0.8978 mg
Thiamin	0.9527 mg
Retinol	45 g
Methionine	0.2647 g
Iron, Fe	4.1394 mg
Carbohydrate, by difference	107.3257 g
Phosphorus, P	719.5092 mg
Folate, total	66.9733 g
Tocopherol, gamma	0.2636 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0345 g
Alanine	0.6993 g
Cholesterol	75 mg
Valine	0.7069 g
Fatty acids, total saturated 18:2 undifferentiated	1.7552 g
Glycine	0.5984 g
Carotene, alpha	0.0442 g
Fatty acids, total saturated 14:0	0.0286 g
Zinc, Zn	4.5952 mg
Isoleucine	0.5248 g
Fatty acids, total saturated 12:0	0.0069 g
Fatty acids, total polyunsaturated	2.0544 g
Tocotrienol, gamma	1.8592 mg
Leucine	1.01 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0014 g
Tocotrienol, alpha	0.6105 mg
Vitamin A, IU	155.1717 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.018 g
Folate, DFE	66.9733 g
Tryptophan	0.1577 g
Vitamin C, total ascorbic acid	2.3408 mg
Fatty acids, total polyunsaturated 16:1 c	0.0056 g
Fatty acids, total polyunsaturated 18:1 c	1.4416 g
Fatty acids, total saturated 20:0	0.0208 g
Tocotrienol, beta	0.1249 mg
Starch	100.6076 g
Tyrosine	0.4592 g
Vitamin B-12	1.5 g
Vitamin K (phylloquinone)	3.4325 g
Fatty acids, total saturated	1.1167 g
Histidine	0.3129 g
Fatty acids, total monounsaturated	1.7545 g
Threonine	0.4563 g
Folate, food	66.9733 g
Fatty acids, total polyunsaturated 24:0	0.0236 g
Cryptoxanthin, beta	0.8833 g
Vitamin E (alpha-tocopherol)	1.6573 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0495 g
Fatty acids, total trans	0.0014 g
Magnesium, Mg	206.3183 mg
Lysine	0.5008 g
Potassium, K	785.995 mg
Cystine	0.1527 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon	1 teaspoon	1.2808	0.4116	0.0132
Rice	0.75 cup	509.2125	105.7969	4.44
flour	2 teaspoons	15.19	1.1172	0.7227
salt pepper	0	133.5	0	0.75
lemon wedge	0	133.5	0	0.75
squid ring	150 g	133.5	0	0.75
salad vegetable	0	133.5	0	0.75