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Stuffed Vegetables (Mahshi)

Ingredient Amount Calories
Onions 100g 40kcal
Zucchini 800g 168kcal
Rice white long-grain cooked 200g 260kcal
Mushrooms white 100g 22kcal
Garlic 6g 9kcal
Paprika 2g 6kcal
Cumin, ground 2g 8kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients :
4 bell peppers or zucchinis, hollowed (about 800 grams)
1 cup cooked rice (about 200 grams)
1/2 cup ground meat or mushrooms (about 100 grams)
1 onion, chopped (about 100 grams)
2 cloves garlic, minced (about 6 grams)
1 tsp cumin (about 2 grams)
1 tsp paprika (about 2 grams)
Salt and pepper to taste
Water (about 1/4 cup or 60 ml, for baking)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Sauté onion and garlic, add meat or mushrooms, cook until done.
3. Mix with rice, cumin, paprika, salt, and pepper.
4. Stuff vegetables with mixture, place in baking dish, add a little water.
5. Bake for 30 minutes.

Nutrition Facts
Portion Size 303 g | ml
Amount Per Portion 128
536
kcal
kilojoules
% Daily Value *
Total Fat 1.2g 2%
Saturated Fat 0.2g 1%
Sodium 10mg 0%
Total Carbohydrate 24g 9%
Dietary Fiber 3.3g 12%
Sugar 1.7g
Protein 8g 16%
Vitamin D 0.1mcg 0%
Calcium 62mg 5%
Iron 2.8mg 16%
Potassium 1078mg 23%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 62.635 mcg 7%
Thiamin [B1] 0.205 mg 17%
Riboflavin [B2] 0.195 mg 15%
Niacin [B3] 3.162 mg 20%
Pantothenic acid [B5] 1.355 mg 27%
Vitamin B6 0.418 mg 25%
Cobalamin [B12] 0.01 mcg 0%
Floate [B9] 97.84 mcg 0%
Vitamin C 71.086 mg 79%
Vitamin D 0.05 mcg 0%
Vitamin E 0.191 mg 1%
Vitamin K 0.804 mcg 1%
Betaine 2.561 mg 0%
Choline 7.629 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 24.5 g 9%
Sugars 1.7 g 3%
Dietary fiber 3.3 g 12%
Carbohydrate 24.2 g 0%
Net carbs 22.8g
Aminoacids
Nutrient Amount DV
Alanine 0.422 g 0%
Arginine 0.401 g 0%
Aspartic acid 0.884 g 0%
Cysteine 0.092 g 0%
Glutamic acid 1.018 g 0%
Glycine 0.303 g 0%
Histidine 0.17 g 0%
Isoleucine 0.283 g 0%
Leucine 0.474 g 0%
Lysine 0.395 g 0%
Methionine 0.12 g 0%
Phenylalanine 0.297 g 0%
Proline 0.269 g 0%
Serine 0.327 g 0%
Threonine 0.217 g 0%
Tryptophan 0.077 g 0%
Tyrosine 0.209 g 0%
Valine 0.399 g 0%
Minerals
Nutrient Amount DV
Calcium 62.02 mg 5%
Copper 0.34 mg 37%
Fluoride 20.83 mcg 0%
Iron 2.82 mg 16%
Magnesium 79.85 mg 19%
Manganese 0.72 mg 31%
Phosphorus 242.61 mg 19%
Potassium 1077.86 mg 23%
Selenium 7.07 mcg 13%
Sodium 10.19 mg 0%
Zinc 2.14 mg 19%
Other
Nutrient Amount DV
Water 266.058 g 0%
Ash 2.717 g 0%