Your Recipe

Mloukhia

Složka Množství Kalorie
Cibule 150g 60kcal
Rýže bílá krátkozrnná vařená 200g 260kcal
Česnek 12g 18kcal
Voda z kohoutku 960g 0kcal
Olivový olej 30g 265kcal
Juta, potherb, raw 120g 41kcal
Hovězí maso, syrové, všechny jakosti, oddělitelné libové a tučné, sklíčidlo na dušení 450g 576kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 1 lb beef stew meat, cubed
• 2 cups chopped mloukhia leaves (Jute leaves), fresh or dried
• 4 cups water or beef broth
• 1 onion, finely chopped
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper, to taste
• Ground coriander, to taste
• Lemon wedges, for serving
• Cooked rice or bread, for serving
Instructions:
o In a large pot or Dutch oven, heat olive oil over medium-high heat.
o Add chopped onions and garlic, sauté until softened and aromatic.
o Add beef stew meat to the pot, season with salt, pepper, and ground coriander.
o Brown the meat on all sides until nicely seared.
o Pour in water or beef broth, bring to a boil.
o Add chopped mloukhia leaves to the pot, reduce heat to low.
o Simmer uncovered for about 1 hour, stirring occasionally until the stew thickens.
o Serve hot over cooked rice or with bread.
o Garnish with lemon wedges for squeezing over the stew.

nutriční údaje
Velikost porce 481 g | ml
Množství na porci 305
1276
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 13g 16%
Nasycené tuky 3.2g 16%
Sodík 104mg 5%
Sacharidy celkem 21g 8%
Vláknina 0.7g 3%
Cukr 1.6g
Bílkoviny 28g 55%
Vitamin D 0.1mcg 1%
Vápník 99mg 8%
Železo 4.7mg 26%
Draslík 660mg 14%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 85.65 mcg 10%
Thiamin [B1] 0.235 mg 20%
Riboflavin [B2] 0.376 mg 29%
Niacin [B3] 6.817 mg 43%
Kyselina pantotenová [B5] 1.032 mg 21%
Vitamin B6 0.929 mg 55%
Kobalamin [B12] 2.588 mcg 0%
Floát [B9] 96.99 mcg 0%
Vitamin C 14.811 mg 16%
Vitamin D 0.113 mcg 1%
Vitamin E 1.281 mg 9%
Vitamin K 6.404 mcg 5%
Betain 20.97 mg 0%
Cholin 83.781 mg 15%
Carbohydrates
živina Množství DV
Sacharidy celkem 20.8 g 8%
Sugars 1.6 g 3%
Vláknina 0.7 g 3%
Carbohydrate 18.8 g 0%
Čisté sacharidy 19.1g
aminokyseliny
živina Množství DV
Alanin 1.571 g 0%
Arginin 1.876 g 0%
Kyselina asparagová 2.582 g 0%
Cystein 0.299 g 0%
kyselina glutamová 4.482 g 0%
Glycin 1.223 g 0%
Histidin 0.876 g 0%
Izoleucin 1.2 g 0%
Leucin 2.258 g 0%
Lysin 2.332 g 0%
Metionin 0.764 g 0%
Fenylalanin 1.095 g 0%
Prolin 1.144 g 0%
Serin 1.091 g 0%
Treonin 1.212 g 0%
Tryptofan 0.31 g 0%
Tyrosin 0.959 g 0%
Valin 1.295 g 0%
Minerály
živina Množství DV
Vápník 98.86 mg 8%
Měď 0.26 mg 29%
Fluorid 171.29 mcg 0%
Železo 4.71 mg 26%
Hořčík 53.73 mg 13%
Mangan 0.33 mg 14%
Fosfor 296.49 mg 24%
Draslík 660.43 mg 14%
Selen 31.86 mcg 58%
Sodík 104.16 mg 5%
Zinek 6.67 mg 61%
další
živina Množství DV
Voda 417.072 g 0%
Popel 2.239 g 0%