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General • Easy

Delicious meatless rice dish with vegetables and creamy sauce

1 / Portion

Contains allergens

Milk Lactose Peas Legumes Maize Carrot Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates Rice

Ingredients - 6

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Greek Natural Yogurt

kcal: 145.5

100 x Gram

(1 g)

Protein 13.5g Fat 7.5g Carbohydrates 6g

Greek Natural Yogurt

Nutrients

Ash 1.2 g

Calcium 150 mg

Carbohydrate 6 g

Cholesterol 10 mg

Fat 7.5 g

Fatty monounsaturated 2.25 g

Fatty polyunsaturated 0.3 g

Fatty saturated 4.5 g

Fiber 1 g

Iron 0.05 mg

KJ 556 kJ

Kcal 133 kcal

Lactose 4 g

Magnesium 16.54 mg

Phosphorus 202.5 mg

Potassium 211.5 mg

Protein 13.5 g

Salt 0.13 g

Selenium 14.55 µg

Sodium 50 mg

Sugar 4 g

Vitamin A 27 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 1.13 µg

Vitamin B2 (Riboflavin) 0.42 mg

Vitamin B5 (Pantothenic acid) 0.5 mg

Vitamin B6 (Pyridoxine) 0.05 mg

Vitamin B9 (Folate) 7 µg

Vitamin C (Ascorbic acid) 0.5 mg

Water 78 g

Zinc 0.78 mg

Greek Natural Yogurt

Green Peas

kcal: 49.2

50 x Gram

(1 g)

Protein 3.35g Fat 0.2g Carbohydrates 8.5g

Green Peas

Nutrients

Ash 0.9 g

Beta-carotene 449 µg

Calcium 25 mg

Carbohydrate 17 g

Cholesterol 1 mg

Copper 0.18 mg

Fat 0.4 g

Fatty monounsaturated 0.03 g

Fatty polyunsaturated 0.2 g

Fatty saturated 0.06 g

Fiber 6 g

Fiber insoluble 4.5 g

Fiber soluble 1.5 g

Fructose 0.4 g

Glicemyc Index 54 µg

Glucose 1.5 g

Iron 1.5 mg

KJ 339 kJ

Kcal 81 kcal

Lutein + zeaxanthin 2477 mg

Magnesium 24 mg

Manganese 0.41 mg

Omega 3 0.02 g

Omega 6 0.18 g

Phosphorus 108 mg

Potassium 244 mg

Protein 6.7 g

Salt 0.01 g

Selenium 1.8 µg

Sodium 5 mg

Starch 6.5 g

Sucrose 3.8 g

Sugar 5.7 g

Vitamin A 38 µg

Vitamin B1 (Thiamin) 0.3 mg

Vitamin B2 (Riboflavin) 0.13 mg

Vitamin B3 (Niacin) 2.1 mg

Vitamin B6 (Pyridoxine) 0.17 mg

Vitamin B9 (Folate) 65 µg

Vitamin C (Ascorbic acid) 40 mg

Vitamin E 0.13 mg

Vitamin K 24.8 µg

Water 78.9 g

Zinc 1.2 mg

Green Peas

Canned Corn

kcal: 58.4

50 x Gram

(1 g)

Protein 1.45g Fat 0.6g Carbohydrates 11.8g

Canned Corn

Nutrients

Ash 0.7 g

Calcium 4 mg

Carbohydrate 23.6 g

Carotene Beta 210 mg

Chloride 420 mg

Cholesterol 1 mg

Copper 0.04 mg

Fat 1.2 g

Fatty monounsaturated 0.27 g

Fatty polyunsaturated 0.53 g

Fatty saturated 2 g

Fatty trans 1 g

Fiber 3.9 g

Fiber insoluble 3.2 g

Fiber soluble 0.7 g

Fructose 1.1 g

Glicemyc Index 55 µg

Glucose 1.2 g

Iron 0.5 mg

KJ 402 kJ

Kcal 96 kcal

Lutein + zeaxanthin 640 mg

Magnesium 23 mg

Manganese 0.1 mg

Omega 6 0.5 g

Phosphorus 79 mg

Potassium 220 mg

Protein 2.9 g

Salt 0.68 g

Selenium 0.6 µg

Sodium 270 mg

Starch 15.8 g

Sucrose 2.2 g

Sugar 4.5 g

Vitamin A 35 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B2 (Riboflavin) 0.06 mg

Vitamin B3 (Niacin) 1.5 mg

Vitamin B6 (Pyridoxine) 0.13 mg

Vitamin B9 (Folate) 24 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin E 0.46 mg

Vitamin K 0.3 µg

Water 71.3 g

Zinc 0.5 mg

Canned Corn

Carrot

kcal: 20.3

50 x Gram

(1 g)

Protein 0.5g Fat 0.1g Carbohydrates 4.35g

Carrot

Nutrients

Alpha Linolenic Acid 0 g

Ash 1.1 g

Beta-Glucan 1 g

Beta-sitosterol 8 mg

Boron 0.2 mg

Calcium 36 mg

Carbohydrate 8.7 g

Carotene Beta 8285 mg

Chloride 60 mg

Cholesterol 1 mg

Citric acid 0.05 mg

Copper 0.1 mg

Fat 0.2 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.12 g

Fatty saturated 0.04 g

Fatty trans 1 g

Fiber 3.6 g

Fiber insoluble 1.8 g

Fiber soluble 1.8 g

Folate 19 µg

Fructose 0.9 g

Glicemyc Index 39 µg

Glucose 0.9 g

Insoluble fiber 2.4 g

Iodine 0.7 µg

Iron 0.5 mg

KJ 172 kJ

Kcal 41 kcal

Linoleic Acid 0.12 g

Lutein + zeaxanthin 256 mg

Lycopene 0.1 µg

Magnesium 16 mg

Malic acid 0.1 g

Manganese 0.19 mg

Nitrogen 0.02 g

Oleic Acid 0.01 g

Omega 3 0 g

Omega 6 0.12 g

Oxalic acid 50 mg

Palmitic Acid 0.03 g

Phosphorus 32 mg

Phytosterols 12 mg

Potassium 282 mg

Protein 1 g

Quinic acid 0.01 g

Salt 0.2 g

Selenium 0.1 µg

Sodium 82 mg

Soluble fiber 1.2 g

Starch 1.4 g

Stearic Acid 0.01 g

Sucrose 2 g

Sugar 4.7 g

Sugar Alcohols 1 g

Total Carbohydrates 9.6 g

Total Fat 0.24 g

Total Protein 0.93 g

Total sugar alcohols 1 g

Vitamin A 1656 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 0.45 mg

Vitamin B4 (Choline) 8.8 mg

Vitamin B5 (Pantothenic acid) 0.27 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B7 (Biotin) 0.6 mg

Vitamin B9 (Folate) 19 µg

Vitamin C (Ascorbic acid) 3.4 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 0.51 mg

Vitamin K 13.2 µg

Water 87.2 g

Zinc 0.34 mg

Carrot

Broccoli

kcal: 18.2

50 x Gram

(1 g)

Protein 1.5g Fat 0.2g Carbohydrates 2.6g

Broccoli

Nutrients

Alanine 0.1 g

Arginine 0.1 g

Ash 0.8 g

Aspartic acid 0.25 g

Beta-Glucan 0.1 g

Beta-carotene 770 µg

Boron 0.2 mg

Calcium 48 mg

Carbohydrate 5.2 g

Chlorine 30 mg

Cholesterol 1 mg

Chromium 0.01 µg

Citric acid 200 mg

Cobalt 0 µg

Copper 0.03 mg

Cystine 0.01 g

Fat 0.4 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.14 g

Fatty saturated 0.05 g

Fatty trans 1 g

Fiber 2.5 g

Fiber insoluble 1.3 g

Fiber soluble 1.2 g

Fluoride 0.02 mg

Fructose 0.6 g

Galactose 1 g

Glicemyc Index 15 µg

Glucose 0.5 g

Glutamic acid 0.3 g

Glutamine 0.2 g

Glycine 0.08 g

Histidine 0.05 g

Inulin 0.1 g

Iodine 0.01 µg

Iron 0.9 mg

Isoleucine 0.1 g

KJ 146 kJ

Kcal 35 kcal

Lactose 1 g

Leucine 0.15 g

Lutein + zeaxanthin 1403 mg

Lysine 0.1 g

Magnesium 23 mg

Malic acid 120 g

Maltose 1 g

Manganese 0.53 mg

Methionine 0.03 g

Molybdenum 0.01 µg

Nickel 0.02 mg

Omega 3 0.05 g

Omega 6 0.04 g

Oxalic acid 20 mg

Phenylalanine 0.1 g

Phosphorus 66 mg

Phytosterols 20 mg

Potassium 385 mg

Proline 0.1 g

Protein 3 g

Protein Plant 3 g

Quinic acid 10 g

Salt 0.03 g

Selenium 2.5 µg

Serine 0.09 g

Silica 1 mg

Sodium 7 mg

Starch 0.2 g

Sucrose 0.4 g

Sugar 1.7 g

Sulfur 30 mg

Threonine 0.1 g

Tryptophan 0.03 g

Tyrosine 0.05 g

Valine 0.12 g

Vitamin A 153 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B2 (Riboflavin) 0.12 mg

Vitamin B3 (Niacin) 0.6 mg

Vitamin B5 (Pantothenic acid) 0.52 mg

Vitamin B6 (Pyridoxine) 0.16 mg

Vitamin B9 (Folate) 63 µg

Vitamin C (Ascorbic acid) 83 mg

Vitamin D 1 µg

Vitamin E 1.3 mg

Vitamin K 101.6 µg

Water 89.3 g

Zinc 0.4 mg

Broccoli

Long-Grain Brown Rice

kcal: 176.4

50 x Gram

(1 g)

Protein 3.55g Fat 0.95g Carbohydrates 38.4g

Long-Grain Brown Rice

Nutrients

Ash 1.2 g

Calcium 32 mg

Carbohydrate 76.8 g

Chloride 50 mg

Chromium 2 µg

Copper 0.18 mg

Fat 1.9 g

Fatty monounsaturated 0.52 g

Fatty polyunsaturated 0.74 g

Fatty saturated 0.49 g

Fiber 8.7 g

Fiber insoluble 6.9 g

Fiber soluble 1.8 g

Fructose 0.1 g

Glicemyc Index 50 µg

Glucose 0.1 g

Inulin 0.1 g

Iron 1.3 mg

Isoleucine 0.3 g

KJ 1464 kJ

Kcal 350 kcal

Leucine 0.7 g

Lysine 0.3 g

Magnesium 110 mg

Manganese 2.4 mg

Molybdenum 10 µg

Omega 3 0.02 g

Omega 6 0.7 g

Phosphorus 250 mg

Phytosterols 20 mg

Potassium 260 mg

Protein 7.1 g

Selenium 15 µg

Sodium 10 mg

Starch 75.6 g

Sucrose 0.8 g

Sugar 1.2 g

Valine 0.5 g

Vitamin B1 (Thiamin) 0.48 mg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 4.7 mg

Vitamin B4 (Choline) 15 mg

Vitamin B5 (Pantothenic acid) 1.5 mg

Vitamin B6 (Pyridoxine) 0.49 mg

Vitamin B7 (Biotin) 0.1 mg

Vitamin B9 (Folate) 20 µg

Vitamin E 0.7 mg

Vitamin K 0.5 µg

Water 10 g

Zinc 1.5 mg

Long-Grain Brown Rice

468 kcal

Protein 23.85g

Fat 9.55g

Carbs 71.65g

Fiber 0g

Recipe preparation steps

- Ryż gotujemy al dente- Warzywa kroimy drobno i gotujemy- Mieszamy ryż z warzywami, dodajemy jogurt i powoli podgrzewamy ( nie za szybko żeby jogurt się nie rozwarstwił)- Przyprawiamy i gotowe

Nutrients

food.nutrients.detailed_list

Name	All Portions	Single Portion
Alanine	0.05 g	0.05 g
Alpha Linolenic Acid	0 g	0 g
Arginine	0.05 g	0.05 g
Ash	3.55 g	3.55 g
Aspartic acid	0.13 g	0.13 g
Beta-Glucan	0.55 g	0.55 g
Beta-carotene	609.5 µg	609.5 µg
Beta-sitosterol	4 mg	4 mg
Boron	0.2 mg	0.2 mg
Calcium	222.5 mg	222.5 mg
Carbohydrate	71.65 g	71.65 g
Carotene Beta	4247.5 mg	4247.5 mg
Chloride	265 mg	265 mg
Chlorine	15 mg	15 mg
Cholesterol	12 mg	12 mg
Chromium	1 µg	1 µg
Citric acid	100.03 mg	100.03 mg
Cobalt	0 µg	0 µg
Copper	0.27 mg	0.27 mg
Cystine	0.01 g	0.01 g
Fat	9.55 g	9.55 g
Fatty monounsaturated	2.69 g	2.69 g
Fatty polyunsaturated	1.17 g	1.17 g
Fatty saturated	5.83 g	5.83 g
Fatty trans	1.5 g	1.5 g
Fiber	13.35 g	13.35 g
Fiber insoluble	8.85 g	8.85 g
Fiber soluble	3.5 g	3.5 g
Fluoride	0.01 mg	0.01 mg
Folate	9.5 µg	9.5 µg
Fructose	1.55 g	1.55 g
Galactose	0.5 g	0.5 g
Glicemyc Index	106.5 µg	106.5 µg
Glucose	2.1 g	2.1 g
Glutamic acid	0.15 g	0.15 g
Glutamine	0.1 g	0.1 g
Glycine	0.04 g	0.04 g
Histidine	0.03 g	0.03 g
Insoluble fiber	1.2 g	1.2 g
Inulin	0.1 g	0.1 g
Iodine	0.36 µg	0.36 µg
Iron	2.4 mg	2.4 mg
Isoleucine	0.2 g	0.2 g
Lactose	4.5 g	4.5 g
Leucine	0.43 g	0.43 g
Linoleic Acid	0.06 g	0.06 g
Lutein + zeaxanthin	2388 mg	2388 mg
Lycopene	0.05 µg	0.05 µg
Lysine	0.2 g	0.2 g
Magnesium	114.54 mg	114.54 mg
Malic acid	60.05 g	60.05 g
Maltose	0.5 g	0.5 g
Manganese	1.83 mg	1.83 mg
Methionine	0.02 g	0.02 g
Molybdenum	5.01 µg	5.01 µg
Nickel	0.01 mg	0.01 mg
Nitrogen	0.01 g	0.01 g
Oleic Acid	0 g	0 g
Omega 3	0.05 g	0.05 g
Omega 6	0.77 g	0.77 g
Oxalic acid	35 mg	35 mg
Palmitic Acid	0.02 g	0.02 g
Phenylalanine	0.05 g	0.05 g
Phosphorus	470 mg	470 mg
Phytosterols	26 mg	26 mg
Potassium	907 mg	907 mg
Proline	0.05 g	0.05 g
Protein	23.85 g	23.85 g
Protein Plant	1.5 g	1.5 g
Quinic acid	5.01 g	5.01 g
Salt	0.6 g	0.6 g
Selenium	24.55 µg	24.55 µg
Serine	0.05 g	0.05 g
Silica	0.5 mg	0.5 mg
Sodium	237 mg	237 mg
Soluble fiber	0.6 g	0.6 g
Starch	49.75 g	49.75 g
Stearic Acid	0 g	0 g
Sucrose	4.6 g	4.6 g
Sugar	12.9 g	12.9 g
Sugar Alcohols	0.5 g	0.5 g
Sulfur	15 mg	15 mg
Threonine	0.05 g	0.05 g
Total Carbohydrates	4.8 g	4.8 g
Total Fat	0.12 g	0.12 g
Total Protein	0.47 g	0.47 g
Total sugar alcohols	0.5 g	0.5 g
Tryptophan	0.02 g	0.02 g
Tyrosine	0.03 g	0.03 g
Valine	0.31 g	0.31 g
Vitamin A	968 µg	968 µg
Vitamin B1 (Thiamin)	0.51 mg	0.51 mg
Vitamin B12 (Cobalamin)	1.13 µg	1.13 µg
Vitamin B2 (Riboflavin)	0.64 mg	0.64 mg
Vitamin B3 (Niacin)	4.68 mg	4.68 mg
Vitamin B4 (Choline)	11.9 mg	11.9 mg
Vitamin B5 (Pantothenic acid)	1.65 mg	1.65 mg
Vitamin B6 (Pyridoxine)	0.62 mg	0.62 mg
Vitamin B7 (Biotin)	0.35 mg	0.35 mg
Vitamin B9 (Folate)	102.5 µg	102.5 µg
Vitamin C (Ascorbic acid)	64.2 mg	64.2 mg
Vitamin D	1 µg	1 µg
Vitamin D3	0.5 µg	0.5 µg
Vitamin E	1.56 mg	1.56 mg
Vitamin K	70.2 µg	70.2 µg
Water	246.35 g	246.35 g
Zinc	2.75 mg	2.75 mg

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Delicious meatless rice dish with vegetables and creamy sauce

Contains allergens

Ingredients - 6

Greek Natural Yogurt

Nutrients

Green Peas

Nutrients

Canned Corn

Nutrients

Carrot

Nutrients

Broccoli

Nutrients

Long-Grain Brown Rice

Nutrients

Recipe preparation steps

Nutrients

Nutrients

food.nutrients.detailed_list

Related Recipes

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