Your Recipe

Mloukhia

Ingrédient Quantité Calories
Oignons 150g 60kcal
Riz blanc à grains courts cuit 200g 260kcal
Ail 12g 18kcal
Eau du robinet 960g 0kcal
Huile d'olive 30g 265kcal
Jute, potager, brut 120g 41kcal
Viande de bœuf, crue, toutes catégories, maigre et graisse séparables, paleron pour ragoût 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.

Valeurs nutritives
Taille des portions 481 g | ml
Quantité par portion 305
1276
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 13g 16%
Gras saturés 3.2g 16%
Sodium 104mg 5%
Total des glucides 21g 8%
Fibres alimentaires 0.7g 3%
Sucre 1.6g
Protéine 28g 55%
Vitamine D 0.1mcg 1%
Calcium 99mg 8%
Fer 4.7mg 26%
Potassium 660mg 14%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 85.65 mcg 10%
Thiamine [B1] 0.235 mg 20%
Riboflavine [B2] 0.376 mg 29%
Niacine [B3] 6.817 mg 43%
Acide pantothénique [B5] 1.032 mg 21%
Vitamine B6 0.929 mg 55%
Cobalamine [B12] 2.588 mcg 0%
Floate [B9] 96.99 mcg 0%
Vitamine C 14.811 mg 16%
Vitamine D 0.113 mcg 1%
Vitamine E 1.281 mg 9%
Vitamine K 6.404 mcg 5%
Bétaïne 20.97 mg 0%
Choline 83.781 mg 15%
Carbohydrates
nutriment Quantité DV
Total des glucides 20.8 g 8%
Sugars 1.6 g 3%
Fibres alimentaires 0.7 g 3%
Carbohydrate 18.8 g 0%
Glucides nets 19.1g
acides aminés
nutriment Quantité DV
Alanine 1.571 g 0%
Arginine 1.876 g 0%
Acide aspartique 2.582 g 0%
Cystéine 0.299 g 0%
Acide glutamique 4.482 g 0%
Glycine 1.223 g 0%
Histidine 0.876 g 0%
Isoleucine 1.2 g 0%
Leucine 2.258 g 0%
Lysine 2.332 g 0%
Méthionine 0.764 g 0%
Phénylalanine 1.095 g 0%
Proline 1.144 g 0%
Sérine 1.091 g 0%
Thréonine 1.212 g 0%
Tryptophane 0.31 g 0%
Tyrosine 0.959 g 0%
Valine 1.295 g 0%
Minéraux
nutriment Quantité DV
Calcium 98.86 mg 8%
Cuivre 0.26 mg 29%
Fluorure 171.29 mcg 0%
Fer 4.71 mg 26%
Magnésium 53.73 mg 13%
Manganèse 0.33 mg 14%
Phosphore 296.49 mg 24%
Potassium 660.43 mg 14%
Sélénium 31.86 mcg 58%
Sodium 104.16 mg 5%
Zinc 6.67 mg 61%
autres
nutriment Quantité DV
Eau 417.072 g 0%
Cendres 2.239 g 0%