Rice and Beans Pan with Beef
(1 vote)
(1 vote)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
545
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 545 cal. | (26 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 22.1 μg | (37 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14.9 mg | (124 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 105 μg | (35 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 6 μg | (200 %) | ||
| Vitamin C | 83 mg | (87 %) | ||
| Potassium | 1,269 mg | (32 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 8.1 mg | (101 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 251 mg | |||
| Cholesterol | 71 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Beef (lobe)
- 2 onions
- 200 grams green Bell pepper
- 1 can small Kidney beans (drained, 255 grams)
- 3 Tbsps vegetable oil
- 200 grams Long grain rice (parboiled)
- 3 Tbsps Tomato paste
- 1 can small Tomatoes (peeled, about 400 grams)
- up to 1 tablespoon Chili powder
- salt
- 500 milliliters Beef broth
- 1 Tbsp chopped parsley
Preparation steps
1.
Cut the beef into very small cubes. Peel the onion and finely chop. Rinse the green bell peppers, trim, cut in half, remove the seedsand ribs, and cut into strips. Place beans on a sieve, rinse under cold water, and drain.
2.
Heat the oil in a large frying pan and brown the beef cubes in it. Add the onion and saute shortly. Add the parboiled rice and stir fry until it is translucent. Add the bell peppers and tomato paste, and briefly fry. Stir in the beans and tomatoes with juice, and season with chile powder and salt. Pour the beef broth, bring to a boil, and simmer for about 20-30 minutes over low heat until the rice is cooked. Season with chile powder and salt, and sprinkle with parsley.
3.
Serve with grated hard cheese.
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