Your Recipe

Pulao

Ingrédient Quantité Calories
Carottes 50g 21kcal
Oignons 150g 60kcal
Poivron rouge 70g 18kcal
Pois verts crus 30g 24kcal
Chicken broiler, raw meat 454g 540kcal
Riz blanc à long grain cru 185g 675kcal
Eau du robinet 480g 0kcal
Cardamome 2g 6kcal
Gingembre moulu 15g 50kcal
Clous de girofle moulus 9g 25kcal
Beurre clarifié 28g 245kcal
Cannelle 1g 2kcal
Tomates, rouges, mûres, crues, moyenne toute l'année 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.

Valeurs nutritives
Taille des portions 414 g | ml
Quantité par portion 425
1778
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 11g 15%
Gras saturés 5.6g 28%
Sodium 115mg 5%
Total des glucides 50g 18%
Fibres alimentaires 4.5g 16%
Sucre 4.8g
Protéine 30g 59%
Vitamine D 0.1mcg 1%
Calcium 74mg 6%
Fer 4.5mg 25%
Potassium 650mg 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 231.063 mcg 26%
Thiamine [B1] 0.427 mg 36%
Riboflavine [B2] 0.247 mg 19%
Niacine [B3] 12.46 mg 78%
Acide pantothénique [B5] 1.884 mg 38%
Vitamine B6 0.76 mg 45%
Cobalamine [B12] 0.421 mcg 0%
Floate [B9] 217.248 mcg 0%
Vitamine C 37.902 mg 42%
Vitamine D 0.114 mcg 1%
Vitamine E 1.311 mg 9%
Vitamine K 14.192 mcg 12%
Bétaïne 9.982 mg 0%
Choline 90.773 mg 17%
Carbohydrates
nutriment Quantité DV
Total des glucides 50.3 g 18%
Sugars 4.8 g 10%
Fibres alimentaires 4.5 g 16%
Carbohydrate 48.3 g 0%
Glucides nets 45.5g
acides aminés
nutriment Quantité DV
Alanine 1.59 g 0%
Arginine 1.871 g 0%
Acide aspartique 2.747 g 0%
Cystéine 0.406 g 0%
Acide glutamique 4.753 g 0%
Glycine 1.411 g 0%
Histidine 0.87 g 0%
Isoleucine 1.485 g 0%
Leucine 2.186 g 0%
Lysine 2.267 g 0%
Méthionine 0.771 g 0%
Phénylalanine 1.208 g 0%
Proline 1.208 g 0%
Sérine 1.073 g 0%
Thréonine 1.225 g 0%
Tryptophane 0.343 g 0%
Tyrosine 0.97 g 0%
Valine 1.477 g 0%
Minéraux
nutriment Quantité DV
Calcium 73.77 mg 6%
Cuivre 0.26 mg 29%
Fluorure 87.3 mcg 0%
Fer 4.53 mg 25%
Magnésium 71.12 mg 17%
Manganèse 3.48 mg 151%
Phosphore 298.26 mg 24%
Potassium 650.39 mg 14%
Sélénium 27.42 mcg 50%
Sodium 115.48 mg 5%
Zinc 2.8 mg 25%
autres
nutriment Quantité DV
Eau 321.082 g 0%
Cendres 2.494 g 0%