Your Recipe

Pulao

Zutat  Menge  Kalorien 
Karotten, roh 50g 21kcal
Zwiebeln 150g 60kcal
Paprika, roh, gelb, süß 70g 18kcal
Erbsen roh grün 30g 24kcal
Masthähnchen, rohes Fleisch 454g 540kcal
Reis weiß langkörnig roh 185g 675kcal
Leitungswasser 480g 0kcal
Kardamom 2g 6kcal
Ingwer gemahlen 15g 50kcal
Gewürznelken gemahlen 9g 25kcal
Butterschmalz 28g 245kcal
Zimt 1g 2kcal
Tomaten, rot, reif, roh, ganzjähriger Durchschnitt 182g 33kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 1 cup basmati rice, rinsed and soaked for 30 minutes
• 1 lb meat (lamb, chicken, or beef), cut into cubes (optional)
• 2 tablespoons ghee or vegetable oil
• 1 onion, thinly sliced
• 1 tablespoon ginger-garlic paste
• Whole spices (2-3 cloves, 2-3 cardamom pods, 1-inch cinnamon stick)
• 1 tomato, diced
• 1 cup mixed vegetables (carrots, peas, bell peppers)
• 2 cups water or broth
• Salt, to taste
• Fresh cilantro or mint leaves, chopped, for garnish
Instructions:
• Heat ghee or oil in a large pot over medium heat. Add whole spices and sauté until fragrant.
• Add thinly sliced onion and cook until golden brown. Stir in ginger-garlic paste and cook for another minute.
• Add meat cubes and cook until browned on all sides.
• Stir in diced tomato and mixed vegetables. Drain soaked rice and add to the pot. Sauté for 2-3 minutes.
• Pour in water or broth. Season with salt to taste. Bring to a boil, then reduce heat to low. Cover and simmer for 15-20 minutes, or until rice is cooked and liquid is absorbed.
• Remove from heat and let pulao rest, covered, for 5 minutes. Fluff rice with a fork. Garnish with chopped fresh cilantro or mint leaves before serving.

Nährwertangaben 
Portionsgröße  414 g | ml
Menge pro Portion  425
1778
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 15%
Gesättigte Fettsäuren  5.6g 28%
Natrium 115mg 5%
Gesamte Kohlenhydrate  50g 18%
Ballaststoffe  4.5g 16%
Zucker  4.8g
Protein  30g 59%
Vitamin D 0.1mcg 1%
Kalzium 74mg 6%
Eisen  4.5mg 25%
Kalium 650mg 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 231.063 mcg 26%
Thiamin [B1] 0.427 mg 36%
Riboflavin [B2] 0.247 mg 19%
Niacin [B3] 12.46 mg 78%
Pantothensäure [B5] 1.884 mg 38%
Vitamin B6 0.76 mg 45%
Cobalamin [B12] 0.421 mcg 0%
Folat [B9] 217.248 mcg 0%
Vitamin C 37.902 mg 42%
Vitamin D 0.114 mcg 1%
Vitamin E 1.311 mg 9%
Vitamin K 14.192 mcg 12%
Betain 9.982 mg 0%
Cholin 90.773 mg 17%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  50.3 g 18%
Sugars 4.8 g 10%
Ballaststoffe  4.5 g 16%
Carbohydrate 48.3 g 0%
Netto-Kohlenhydrate 45.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.59 g 0%
Arginin 1.871 g 0%
Asparaginsäure 2.747 g 0%
Cystein 0.406 g 0%
Glutaminsäure 4.753 g 0%
Glycin 1.411 g 0%
Histidin 0.87 g 0%
Isoleucin 1.485 g 0%
Leucin 2.186 g 0%
Lysin 2.267 g 0%
Methionin 0.771 g 0%
Phenylalanin 1.208 g 0%
Prolin 1.208 g 0%
Serin 1.073 g 0%
Threonin 1.225 g 0%
Tryptophan 0.343 g 0%
Tyrosin 0.97 g 0%
Valin 1.477 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 73.77 mg 6%
Kupfer 0.26 mg 29%
Fluorid 87.3 mcg 0%
Eisen  4.53 mg 25%
Magnesium 71.12 mg 17%
Mangan 3.48 mg 151%
Phosphor 298.26 mg 24%
Kalium 650.39 mg 14%
Selen 27.42 mcg 50%
Natrium 115.48 mg 5%
Zink 2.8 mg 25%
andere
Nährstoff Menge  DV
Wasser 321.082 g 0%
Asche 2.494 g 0%