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30 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
feta cheese
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
feta cheese
vegetarian
pescatarian
paleo
(?)
Not paleo due to:
feta cheese
This recipe has no customizations.
 
Nutrition to Note
This recipe has Fat (total lipid) as 60.1% (as a percentage of RDA).
 
You may need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.8% of RDA
• Calories: 22.3% of RDA
• Carbs: 10.7% of RDA
• Fat (total lipid): 60.1% of RDA
• Fiber: 49.7% of RDA
• Fructose: 12.4% of RDA
• Protein: 7.1% of RDA
• Sodium: 13.9% of RDA
• Sugar: 38.9% of RDA
• Vitamin A (IU): 53.6% of RDA
• Vitamin B6: 34.3% of RDA
• Vitamin C: 60.9% of RDA
• Iron: 8.2% of RDA
• Magnesium: 23.9% of RDA
• Manganese: 21.2% of RDA
• Niacin: 24.7% of RDA
• Potassium: 31.2% of RDA
• Zinc: 15.7% of RDA
If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.
 
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
29.4
g
Calories
447
 
Fiber
13.9
g
Iron
1.55
mg
Protein
7.98
g
Sodium
188
mg
Sugars
12.2
g
Fat (total lipid)
36.7
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
3
whole
+
-
 
cut into small cubes.
 
1
whole
+
-
 
cut into small cubes.
 
1/2
cups
+
-
 
cubed small, divided into 4 equal parts.
 
4
tbsp
+
-
 
 
1/2
cups
+
-
 
 
4
pinches
+
-
 
 
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PREPARATION
1.
Chop the avocado and mango into very small cubes. Cube the feta cheese in equally small pieces.
2.
Using a pastry round of 3.5 inches, start with the avocado. Tightly pack one layer of avocado, followed by one layer of feta cheese, and then the mango.
3.
Remove the pastry round and repeat.
4.
Sprinkle each with a pinch of smoked paprika and top with pine nuts and arugula.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 447
Protein 7.98 g
Carbohydrates 29.4 g
Iron 1.55 mg
Fiber 13.9 g
Calcium 27.9 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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