Mung beans and Rice with Turkey Meat - BeeaaB - SaharDiet

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Mung Pilo with turkey meat, protein -rich food and fiber for energy and health!

The comprehensive nutrient analysis and nutrition table is based on approximately 1 Meal of Mung beans and Rice with Turkey Meat and takes into account daily calorie and macronutrient needs, including carbohydrates with a breakdown of daily carbohydrate distribution, required fiber, necessary fats categorized into polyunsaturated fats, monounsaturated fats, saturated fats, trans fats, cholesterol, essential omegas such as omega-3 and omega-6, as well as DHA, and proteins with a breakdown of essential and semi-essential amino acids, and all daily requirements for micronutrients such as vitamins and major and minor minerals in the diet of Male 51-year-old individual with a height of 187 centimeters, weight of 82.85 kilograms, and with specified aerobic physical activity in terms of time, intensity, and duration on a daily basis.

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Calories

19%

Carbohydrate

25%

Protein

21%

Threonine

55%

Isoleucine

54%

Leucine

54%

Lysine

59%

Valine

51%

Tryptophan

68%

Histidine

59%

Tyrosine + Phenylalanine

50%

Methionine + Cysteine

45%

Fat

Essential Fatty Acids (PUFA)

Omega-3

Omega-6

MUFA

13%

SFA

Cholesterol

10%

Trans fats

1% >

Fiber

Water

Total Sugar

Vitamins

vitamin c

Thiamine vitamin b1

53%

Riboflavin vitamin b2

17%

Niacin vitamin b3

66%

Pantothenic acid vitamin b5

29%

Pyridoxine vitamin b6

46%

Folate vitamin b9

20%

Cobalamin vitamin b12

48%

Choline

13%

vitamin a

vitamin d

vitamin k

vitamin e

Minerals

Calcium

Iron

55%

Magnesium

17%

Sodium

36%

Zinc

19%

Selenium

35%

Potassium

13%

Phosphorus

39%

Manganese

42%

Copper

37%

In this section, nutritional values are provided for the cooked dish. For raw ingredient amounts, please refer to the cooking instructions.

The weights of ingredients may change during preparation.

Rice Ingredients

Food itemValue

Rice, white, medium-grain, cooked, unenriched1080 gr

Mung beans, mature seeds, cooked, boiled, without salt10 Tbsp (160 gr)

Salt, table1 tsp (4 gr)

Dill weed, fresh50 gr

Oil, olive, salad or cooking2 Tbsp (12 gr)

Ingredients of turkey meat

Food itemValue

Turkey, drumstick, from whole bird, meat only, cooked300 gr

Oil, olive, salad or cooking2 Tbsp (12 gr)

Rosemary, fresh3 gr

Salt, table0.5 tsp (2 gr)

Spices, pepper, black1 tsp (2 gr)

Spices, turmeric, ground1 tsp (2 gr)

Spices, saffron0.2 gr

Garlic,2 Small garlic clove (2 gr)

Cherry tomatoes,60 gr

Onions, yellow, stir-fried45 gr

Baking mung bean

First wash 80 grams of mung bean and soak in enough water for 4 hours. During this time, we change the water several times to eliminate it. Then put the mung bean in a suitable container with water and cook and then set aside. Note: To get bloated beans, you can cut a number of cucumbers when baking. When the boiling water comes, the cucumber becomes cooked a little later. Remove it from the pot before it is lined.

Baking rice

First wash 2.5 cups (400 grams) of rice well and then pour into a suitable container and add enough water. (For each cup of rice, one and a half cups of water is needed). Then add 1 teaspoon of salt and place over high heat until the water is boiled. After boiling, adjust the heat to the medium. Then add 50 grams of chopped, add 2 tablespoons (12 grams) of oil and mung bean, gently mix and wait until the rice juice is finished. After the rice is finished, we collect it in the middle of the container in a conical form, making a few holes on the rice with the end of a tablespoon. Put the lid of the container on it and wait for the container to steam in the pan for 2 to 5 minutes and then reduce the heat until the rice is completely mild.

Cooking the thigh turkey

First we make 400 grams of raw turkeys, with a deep knife, then half a teaspoon of salt, 1 teaspoon (2 g) black pepper, 1 teaspoon of turmeric (2 g) of turmeric with 3 grams of rosemary. Then put in a suitable pan with 2 tablespoons (12 grams) of oil over medium heat and fry the sides of it completely and remove after the pan. Now chop 1 average (75 grams) onions and add to the pan and saute to slightly fried. At this point, 2 small cubes (2 grams) add garlic to the onion and allow the aroma to release it. Now put the turkey's thigh into the pan. Then add a cup of water, then closes the door and allow it to be fully cooked for 4 hours. During the baking, if the water is reduced, we can add some water. In the last 5 minutes of baking, we can add 60 grams of cherry tomatoes. After 2 hours, put the turkey's thigh into the desired container and serve with rice.