Pilau Rice

Pilau Rice

Glicemia: 12Porzioni: 4Tempo di preparazione: 10minPasto: Cena
Micronutrienti:FolatiMagnesioCalcio

Macronutrienti per 100 g

Energia
133kcal
Zuccheri
3g
Grassi
4g
Fibre
2g
Grassi saturi
1g
Proteine
4g
Carboidrati
20g
Sodio
127mg

Ingredienti

  • 2 tsp Coconut oil
  • 1 diced Onion
  • 3 crushed Garlic cloves
  • 2 tsp Mustard powder
  • 2 tsp Curry powder
  • 1 tsp Ground turmeric
  • 1 tsp Onion powder
  • 75g / 2.65oz Frozen green peas
  • 1 head cut into florets Broccoli
  • 75g / 2.65oz Sultanas
  • 75g / 2.65oz Raw cashews
  • 500g / 17.64oz Cooked basmati rice

Preparazione

  1. Heat 2 tsp Coconut oil in a large pan.
  2. Add 1 diced Onion and 3 crushed Garlic cloves, cook until translucent.
  3. Add 2 tsp Mustard powder, 2 tsp Curry powder, 1 tsp Ground turmeric, and 1 tsp Onion powder.
  4. Add 75g / 2.65oz Frozen green peas and 1 head of Broccoli cut into florets, cook over medium heat until soft.
  5. Add 75g / 2.65oz Sultanas and 75g / 2.65oz Raw cashews, combine briefly.
  6. Pour 500g / 17.64oz Cooked basmati rice into the pan, stir to combine thoroughly.
  7. Season with salt and pepper, heat until piping hot.
  8. Serve with coriander/cilantro leaves.

Micronutrienti in % del fabbisogno giornaliero

Ferro
2% del fabbisogno giornaliero
Magnesio
37% del fabbisogno giornaliero
Vitamina C
20% del fabbisogno giornaliero
Omega 3
1% del fabbisogno giornaliero
Vitamina A
4% del fabbisogno giornaliero
Calcio
27% del fabbisogno giornaliero
Folati
47% del fabbisogno giornaliero

Buono a sapersi

You can use cauliflower, green beans, or other vegetables instead of peas and broccoli. Top with coriander/cilantro leaves and coconut yogurt.
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