Your Recipe

Biryani (India)

Zutat  Menge  Kalorien 
Koriander (Cilantro) Blätter 15g 3kcal
Zwiebeln 150g 60kcal
Tomaten 200g 36kcal
Masthähnchen, roh, Fleisch und Haut 500g 1075kcal
Reis braun mittelkörnig roh 400g 1448kcal
Pfefferminze frisch[pl:]Mięta pieprzowa świeża 15g 11kcal
Joghurt, Natur, Vollmilch 120g 73kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:

2 cups (400 g) basmati rice
500 g chicken or lamb, cut into pieces
1 large onion (150 g), thinly sliced
2 tomatoes (200 g), chopped
120 ml (1/2 cup) yogurt
2 tablespoons (15 g) biryani spice mix
15 g (1/4 cup) chopped cilantro
15 g (1/4 cup) chopped mint
1 liter (4 cups) water
Salt to taste
Optional: a pinch of saffron soaked in 30 ml (2 tablespoons) warm milk
Instructions:

Cook rice until 70% done. Drain and set aside.
In a large pot, fry onions until golden brown. Remove half and set aside for garnish.
Add meat to the pot and cook until browned. Add tomatoes, yogurt, biryani spice mix, and salt. Cook until meat is tender.
Layer partially cooked rice over the meat mixture. Sprinkle with cilantro, mint, and saffron milk (if using).
Cover and cook on low heat for 20-30 minutes, until rice is fully cooked and flavors meld.
Garnish with reserved fried onions before serving.

Nährwertangaben 
Portionsgröße  233 g | ml
Menge pro Portion  451
1887
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 15g 19%
Gesättigte Fettsäuren  4.4g 22%
Natrium 75mg 3%
Gesamte Kohlenhydrate  56g 20%
Ballaststoffe  3.4g 12%
Zucker  2.9g
Protein  22g 44%
Vitamin D 0.2mcg 1%
Kalzium 72mg 6%
Eisen  2.3mg 13%
Kalium 510mg 11%
* 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 67.292 mcg 7%
Thiamin [B1] 0.359 mg 30%
Riboflavin [B2] 0.181 mg 14%
Niacin [B3] 8.852 mg 55%
Pantothensäure [B5] 1.915 mg 38%
Vitamin B6 0.701 mg 41%
Cobalamin [B12] 0.332 mcg 0%
Folat [B9] 33.883 mcg 0%
Vitamin C 9.32 mg 10%
Vitamin D 0.187 mcg 1%
Vitamin E 0.51 mg 3%
Vitamin K 11.773 mcg 10%
Betain 6.525 mg 0%
Cholin 56.868 mg 10%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  55.8 g 20%
Sugars 2.9 g 6%
Ballaststoffe  3.4 g 12%
Carbohydrate 54.5 g 0%
Netto-Kohlenhydrate 52.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.248 g 0%
Arginin 1.412 g 0%
Asparaginsäure 1.984 g 0%
Cystein 0.28 g 0%
Glutaminsäure 3.635 g 0%
Glycin 1.299 g 0%
Histidin 0.607 g 0%
Isoleucin 1.033 g 0%
Leucin 1.63 g 0%
Lysin 1.533 g 0%
Methionin 0.548 g 0%
Phenylalanin 0.917 g 0%
Prolin 1.088 g 0%
Serin 0.867 g 0%
Threonin 0.869 g 0%
Tryptophan 0.247 g 0%
Tyrosin 0.731 g 0%
Valin 1.118 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 72.2 mg 6%
Kupfer 0.27 mg 30%
Fluorid 3.44 mcg 0%
Eisen  2.27 mg 13%
Magnesium 123.22 mg 29%
Mangan 2.62 mg 114%
Phosphor 335.78 mg 27%
Kalium 509.92 mg 11%
Selen 12.59 mcg 23%
Natrium 74.79 mg 3%
Zink 2.7 mg 25%
andere
Nährstoff Menge  DV
Wasser 138.874 g 0%
Asche 2.159 g 0%