Your Recipe

Mloukhia

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Reis weiß kurzkörnig gekocht 200g 260kcal
Knoblauch 12g 18kcal
Leitungswasser 960g 0kcal
Olivenöl 30g 265kcal
Jute, Potherb, roh 120g 41kcal
Rindfleisch, roh, alle Sorten, trennbar mager und fett, Futter für Eintopf 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.

Nährwertangaben 
Portionsgröße  481 g | ml
Menge pro Portion  305
1276
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 13g 16%
Gesättigte Fettsäuren  3.2g 16%
Natrium 104mg 5%
Gesamte Kohlenhydrate  21g 8%
Ballaststoffe  0.7g 3%
Zucker  1.6g
Protein  28g 55%
Vitamin D 0.1mcg 1%
Kalzium 99mg 8%
Eisen  4.7mg 26%
Kalium 660mg 14%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.032 mg 21%
Vitamin B6 0.929 mg 55%
Cobalamin [B12] 2.588 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  20.8 g 8%
Sugars 1.6 g 3%
Ballaststoffe  0.7 g 3%
Carbohydrate 18.8 g 0%
Netto-Kohlenhydrate 19.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.571 g 0%
Arginin 1.876 g 0%
Asparaginsäure 2.582 g 0%
Cystein 0.299 g 0%
Glutaminsäure 4.482 g 0%
Glycin 1.223 g 0%
Histidin 0.876 g 0%
Isoleucin 1.2 g 0%
Leucin 2.258 g 0%
Lysin 2.332 g 0%
Methionin 0.764 g 0%
Phenylalanin 1.095 g 0%
Prolin 1.144 g 0%
Serin 1.091 g 0%
Threonin 1.212 g 0%
Tryptophan 0.31 g 0%
Tyrosin 0.959 g 0%
Valin 1.295 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 98.86 mg 8%
Kupfer 0.26 mg 29%
Fluorid 171.29 mcg 0%
Eisen  4.71 mg 26%
Magnesium 53.73 mg 13%
Mangan 0.33 mg 14%
Phosphor 296.49 mg 24%
Kalium 660.43 mg 14%
Selen 31.86 mcg 58%
Natrium 104.16 mg 5%
Zink 6.67 mg 61%
andere
Nährstoff Menge  DV
Wasser 417.072 g 0%
Asche 2.239 g 0%