Your Recipe

Smoky beef and pumpkin stew

Zutat  Menge  Kalorien 
Kürbis, roh 500g 130kcal
Erbsen roh grün 180g 146kcal
Paprika 6.8g 19kcal
Rindfleisch, gemahlen, roh 500g 990kcal
Gemüse, gemischt, in Dosen, abgetropfte Feststoffe 280g 137kcal

Recipe Instructions:

Ingredients
280g jar Coles Chargrilled Vegetables, drained reserving oil
500g Coles Australian No Added Hormones Diced Beef
1 tbsp smoked paprika
500g pkt Coles Australian Diced Butternut Pumpkin
1 /12 cups (180g) frozen peas
Method
Step 1
Heat 1/4 cup (60ml) of the reserved oil from the chargrilled vegetables in a saucepan over medium heat. Cook the beef, in batches, turning occasionally, for 5 mins or until brown all over. Add the paprika. Cook, stirring, for 1 min or until aromatic.
Step 2
Add 1 1/2 cups (375ml) water. Bring to the boil. Reduce heat to low. Cover and cook for 1 1/2 hours or until beef is tender.
Step 3
Add the pumpkin and chargrilled vegetables. Cook for 30 mins or until the pumpkin is tender. Add the peas and stir until heated through. Season.

Nährwertangaben 
Portionsgröße  367 g | ml
Menge pro Portion  356
1488
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 17g 21%
Gesättigte Fettsäuren  6.8g 34%
Natrium 239mg 10%
Gesamte Kohlenhydrate  22g 8%
Ballaststoffe  5.9g 21%
Zucker  7.9g
Protein  30g 60%
Vitamin D 0mcg 0%
Kalzium 75mg 6%
Eisen  5.2mg 29%
Kalium 1139mg 24%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 999.571 mcg 111%
Thiamin [B1] 0.281 mg 23%
Riboflavin [B2] 0.444 mg 34%
Niacin [B3] 8.288 mg 52%
Pantothensäure [B5] 1.282 mg 26%
Vitamin B6 0.663 mg 39%
Cobalamin [B12] 2.463 mcg 0%
Folat [B9] 74.383 mcg 0%
Vitamin C 32.765 mg 36%
Vitamin D 0 mcg 0%
Vitamin E 2.519 mg 17%
Vitamin K 28.015 mcg 23%
Betain 10.211 mg 0%
Cholin 121.176 mg 22%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  22.1 g 8%
Sugars 7.9 g 16%
Ballaststoffe  5.9 g 21%
Carbohydrate 15.6 g 0%
Netto-Kohlenhydrate 14.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.232 g 0%
Arginin 0.397 g 0%
Asparaginsäure 0.591 g 0%
Cystein 0.039 g 0%
Glutaminsäure 0.849 g 0%
Glycin 0.196 g 0%
Histidin 0.119 g 0%
Isoleucin 0.224 g 0%
Leucin 0.339 g 0%
Lysin 0.33 g 0%
Methionin 0.076 g 0%
Phenylalanin 0.216 g 0%
Prolin 0.194 g 0%
Serin 0.233 g 0%
Threonin 0.209 g 0%
Tryptophan 0.051 g 0%
Tyrosin 0.157 g 0%
Valin 0.257 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 75.29 mg 6%
Kupfer 0.38 mg 42%
Fluorid 25.9 mcg 0%
Eisen  5.24 mg 29%
Magnesium 67.83 mg 16%
Mangan 0.78 mg 34%
Phosphor 357.09 mg 29%
Kalium 1138.51 mg 24%
Selen 19.25 mcg 35%
Natrium 239.46 mg 10%
Zink 7.01 mg 64%
andere
Nährstoff Menge  DV
Wasser 294.952 g 0%
Asche 4.284 g 0%