Your Recipe

Brazilian-style beef with rice

Zutat  Menge  Kalorien 
Koriander (Cilantro) Blätter 10g 2kcal
Zwiebeln 220g 88kcal
Tomaten 400g 72kcal
Rote Bohnen 400g 1348kcal
Bohnen Grün, roh 220g 68kcal
Cheddarkäse 50g 201kcal
Joghurt, fettfrei, griechisch 150g 89kcal
Reis weiß langkörnig roh 250g 913kcal
Rindfleisch gemahlen 85% mageres Fleisch 15% Fett, gebraten 250g 625kcal
Knoblauch 6g 9kcal
Pflanzenöl 14g 124kcal
Wurst, Schweinefleisch, Chorizo, Link oder gemahlen, roh 960g 2842kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 tbsp olive or vegetable oil
250g lean beef mince
2 onions, diced
6 spicy chorizo slices, diced
2 garlic cloves, crushed or finely grated
400g tin tomatoes
250g long grain rice
220g green beans, trimmed and roughly chopped into shorter lengths
400g tin kidney beans in chilli sauce
50g extra-mature cheddar, finely grated
150g Greek-style natural yogurt, optional
10g fresh coriander, leaves picked
Method
Heat the oil in a large, deep frying pan on a medium heat. Fry the beef, onions and chorizo for 5 mins, breaking up the mince with a wooden spoon, until the mince has browned and the onion is translucent.
Stir in the garlic, tomatoes, rice and green beans. Use the tomato tin to add 2 tins of water. Bring to a simmer and cook for 10-12 mins, stirring occasionally, until the rice is just tender. Stir in the chilli beans and heat through for 2-3 mins.
Season to taste, then spoon onto plates. Serve with bowls of grated cheese, coriander leaves and yogurt to serve.

Nährwertangaben 
Portionsgröße  733 g | ml
Menge pro Portion  1595
6674
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 80g 102%
Gesättigte Fettsäuren  28g 138%
Natrium 2058mg 89%
Gesamte Kohlenhydrate  136g 49%
Ballaststoffe  20g 70%
Zucker  10g
Protein  85g 170%
Vitamin D 3.7mcg 18%
Kalzium 335mg 26%
Eisen  15mg 86%
Kalium 2884mg 61%
* 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 114.05 mcg 13%
Thiamin [B1] 1.618 mg 135%
Riboflavin [B2] 1.355 mg 104%
Niacin [B3] 22.406 mg 140%
Pantothensäure [B5] 2.304 mg 46%
Vitamin B6 1.768 mg 104%
Cobalamin [B12] 6.85 mcg 0%
Folat [B9] 690.07 mcg 0%
Vitamin C 30.123 mg 33%
Vitamin D 3.675 mcg 18%
Vitamin E 2.224 mg 15%
Vitamin K 51.46 mcg 43%
Betain 15.65 mg 0%
Cholin 379.975 mg 69%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  135.5 g 49%
Sugars 10.3 g 21%
Ballaststoffe  19.7 g 70%
Carbohydrate 126.5 g 0%
Netto-Kohlenhydrate 125.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.243 g 0%
Arginin 2.855 g 0%
Asparaginsäure 5.016 g 0%
Cystein 0.524 g 0%
Glutaminsäure 8.148 g 0%
Glycin 2.083 g 0%
Histidin 1.33 g 0%
Isoleucin 2.115 g 0%
Leucin 3.807 g 0%
Lysin 3.212 g 0%
Methionin 0.941 g 0%
Phenylalanin 2.316 g 0%
Prolin 2.568 g 0%
Serin 2.318 g 0%
Threonin 1.926 g 0%
Tryptophan 0.521 g 0%
Tyrosin 1.516 g 0%
Valin 2.531 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 335.12 mg 26%
Kupfer 1.23 mg 136%
Fluorid 29.56 mcg 0%
Eisen  15.46 mg 86%
Magnesium 253.53 mg 60%
Mangan 2.37 mg 103%
Phosphor 1131.45 mg 91%
Kalium 2883.59 mg 61%
Selen 78.83 mcg 143%
Natrium 2058.36 mg 89%
Zink 12.53 mg 114%
andere
Nährstoff Menge  DV
Wasser 419.678 g 0%
Asche 13.313 g 0%