Your Recipe

Pulao

Ingredient Amount Calories
Carrots, raw 50g 21kcal
Onions 150g 60kcal
Peppers, raw, red, sweet 70g 18kcal
Peas raw green 30g 24kcal
Chicken broiler, raw meat 454g 540kcal
Rice white long-grain raw 185g 675kcal
Tap water 480g 0kcal
Cardamom 2g 6kcal
Ginger ground 15g 50kcal
Cloves ground 9g 25kcal
Ghee 28g 245kcal
Cinnamon 1g 2kcal
Tomatoes, red, ripe, raw, year round average 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.

Nutrition Facts
Portion Size 414 g | ml
Amount Per Portion 425
1778
kcal
kilojoules
% Daily Value *
Total Fat 11g 15%
Saturated Fat 5.6g 28%
Sodium 115mg 5%
Total Carbohydrate 50g 18%
Dietary Fiber 4.5g 16%
Sugar 4.8g
Protein 30g 59%
Vitamin D 0.1mcg 1%
Calcium 74mg 6%
Iron 4.5mg 25%
Potassium 650mg 14%
* 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.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 1.884 mg 38%
Vitamin B6 0.76 mg 45%
Cobalamin [B12] 0.421 mcg 0%
Floate [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%
Betaine 9.982 mg 0%
Choline 90.773 mg 17%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 50.3 g 18%
Sugars 4.8 g 10%
Dietary fiber 4.5 g 16%
Carbohydrate 48.3 g 0%
Net carbs 45.5g
Aminoacids
Nutrient Amount DV
Alanine 1.59 g 0%
Arginine 1.871 g 0%
Aspartic acid 2.747 g 0%
Cysteine 0.406 g 0%
Glutamic acid 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%
Methionine 0.771 g 0%
Phenylalanine 1.208 g 0%
Proline 1.208 g 0%
Serine 1.073 g 0%
Threonine 1.225 g 0%
Tryptophan 0.343 g 0%
Tyrosine 0.97 g 0%
Valine 1.477 g 0%
Minerals
Nutrient Amount DV
Calcium 73.77 mg 6%
Copper 0.26 mg 29%
Fluoride 87.3 mcg 0%
Iron 4.53 mg 25%
Magnesium 71.12 mg 17%
Manganese 3.48 mg 151%
Phosphorus 298.26 mg 24%
Potassium 650.39 mg 14%
Selenium 27.42 mcg 50%
Sodium 115.48 mg 5%
Zinc 2.8 mg 25%
Other
Nutrient Amount DV
Water 321.082 g 0%
Ash 2.494 g 0%