Fiddlehead Fry

1. Wash fiddleheads and set to boil in water for 15 minutes. Fry 1 cm cubes of paneer cheese or extra firm tofu in olive oil in a large frying pan. Flip when one side is browned, then add sliced mushroom, shallot (cut into eighths vertically, not too small), salt and pepper. Once fiddleheads are soft, drain, and add to pan with other ingredients. Stir-fry for several minutes, then serve topped with lemon juice.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	13.6119 g
Protein	2.1083 g
Carbohydrates	14.2193 g
Energy	179.664 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1063 g
Water	778.6993 g
Aspartic acid	0.1929 g
Calcium, Ca	104.5305 mg
Lutein + zeaxanthin	9.4963 g
Fiber, total dietary	2.8292 g
Fatty acids, total saturated 22:0	0.0174 g
Carotene, beta	4.315 g
Niacin	0.171 mg
Vitamin A, RAE	0.1994 g
Arginine	0.1466 g
Riboflavin	0.0179 mg
Tocopherol, beta	0.0148 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0009 g
Fatty acids, total saturated 20:1	0.042 g
Glutamic acid	0.4217 g
Sodium, Na	24.2933 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1698 g
Total lipid (fat)	13.6119 g
Manganese, Mn	0.3082 mg
Fructose	0.0013 g
Proline	0.1401 g
Fatty acids, total saturated 16:0	1.5407 g
Fatty acids, total saturated 8:0	0.0006 g
Sucrose	0.0001 g
Choline, total	9.3707 mg
Sugars, total	6.4101 g
Serine	0.0928 g
Fatty acids, total saturated 10:0	0.0002 g
Fatty acids, total saturated 18:0	0.2665 g
Vitamin B-6	0.2812 mg
Selenium, Se	1.0059 g
Ash	1.1767 g
Fatty acids, total saturated 18:1 undifferentiated	9.6366 g
Pantothenic acid	0.2484 mg
Phenylalanine	0.0674 g
Copper, Cu	0.1294 mg
Betaine	0.0647 mg
Thiamin	0.0504 mg
Methionine	0.0222 g
Iron, Fe	1.1179 mg
Carbohydrate, by difference	14.2193 g
Phosphorus, P	49.6152 mg
Folate, total	27.7835 g
Tocopherol, gamma	0.1497 mg
Lycopene	0.115 g
Alanine	0.0939 g
Valine	0.0911 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0009 g
Fatty acids, total saturated 18:2 undifferentiated	1.3543 g
Glycine	0.1017 g
Carotene, alpha	0.1132 g
Glucose (dextrose)	0.0014 g
Fatty acids, total saturated 14:0	0.0002 g
Zinc, Zn	0.3294 mg
Isoleucine	0.0869 g
Fatty acids, total saturated 12:0	0.0005 g
Fatty acids, total polyunsaturated	1.4614 g
Fatty acids, total saturated 14:1	0.0001 g
Fatty acids, total polyunsaturated 17:1	0.0169 g
Leucine	0.125 g
Tocotrienol, alpha	0.0049 mg
Vitamin A, IU	7.3169 IU
Folate, DFE	27.7835 g
Tryptophan	0.0227 g
Vitamin C, total ascorbic acid	8.7408 mg
Phytosterols	34.364 mg
Galactose	0.0009 g
Fatty acids, total polyunsaturated 18:1 c	0.0037 g
Fatty acids, total saturated 20:0	0.0559 g
Fatty acids, total saturated 6:0	0.0001 g
Tyrosine	0.0604 g
Vitamin K (phylloquinone)	9.7083 g
Fatty acids, total saturated	1.8874 g
Histidine	0.0353 g
Fatty acids, total monounsaturated	9.8656 g
Threonine	0.0798 g
Folate, food	27.7835 g
Fatty acids, total polyunsaturated 17:0	0.003 g
Cryptoxanthin, beta	1.0271 g
Vitamin E (alpha-tocopherol)	1.9818 mg
Magnesium, Mg	32.3565 mg
Lysine	0.1014 g
Potassium, K	281.0717 mg
Cystine	0.0008 g
Fluoride, F	0.1966 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon	1	1.2808	0.4116	0.0132
Salt	0.25 teaspoon	0	0	0
Olive oil	1 tablespoon	119.34	0	13.5
Button Mushroom	4	0	0	0
Water	3 cups	0	0	0
Pepper	0.25 teaspoon	1.4432	0.3677	0.0187
shallot	0.5	57.6	13.44	0.08
fiddlehead	2 cups	0	0	0
panir	200	0	0	0