Seasoned Rice with Chestnut




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Ingredients:

6 servings
Chestnut 12 pcs
Shallot 4 pcs
Bulgur 2 cups
Butter 1 tbsp
Pine nut 1 tbsp
Blackcurrant 1 tbsp
Dill 1/2 bunch
Allspice
Black pepper
Salt
Hot water 3.5 cups

Recipe:


Slice a horizontal slash on chestnuts. Boil them for 10 minutes. Keep the raisins in hot water. Finely chop the shallots and saute them in butter together with the pine nuts. When the onions softened, add peeled chestnuts. Add bulgur and hot water and cook 10-12 minutes at low heat. When it is cooked, let it rest for a while. Garnish with fine-chopped dills and serve.

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 19 and over)Men (age 19 and over)
Energy 246 kcal 13 13
Carbonhydrate 46.5 g 17 17
Protein 6.3 g 11 11
Fat 3.5 g 5 5
Fiber 7.5 g 25 25
Vitamin A 57 mcg 7 6
Vitamin E (eq.) 0.9 mg 7 6
Vitamin B2 0.1 mcg 9 8
Total Folic Acid 27.9 mcg 7 7
Calcium 34.2 mg 3 3
Iron 3.4 mg 22 34
Zinc 2 mg 29 20
Vitamin C 6.3 mg 6 6
Potasium 277.8 mg 8 8
Phosphor 215.2 mg 31 31
Magnesium 215.2 mg 31 27
Vitamin B6 0.3 mg 25 20


Chestnut



The fiber in chestnut may support digestive system functions.
Chestnut may contribute to neural system functions with its potassium content.
Chestnut can help reduce exhaustion and fatigue with its B2 content.



References:

- Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
- Nutrition Information Systems (BEBIS 7.2)
- EFSA Scientific Opinion. 2009;7(9):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012






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Seasoned Rice with Chestnut Energy and Nutrition Facts

Nutritional Information In 1 serving
Energy 557.8 kcal
Carbonhydrate 52.2 g
Protein 41.1 g
Fat 20 g
Fiber 7.5 g
Vitamin A 102.6 mcg
Vitamin E (eq.) 2.6 mg
Vitamin B2 0.6 mg
Total Folic Acid 62.7 mcg
Calcium 229.8 mg
Iron 5.8 mg
Zinc 5.5 mg
Vitamin C 8 mg
Potasium 816.6 mg
Phosphor 553.6 mg
Magnesium 133.5 mg
Omega-3 1.1 g
Vitamin B6 0.7 mg
Vitamin B12 0.7 mcg

Anchovy: Anchovy may support cognitive functions with its omega-3-fatty acid content.
Anchovy may support teeth and bone development of children with its phosphorus content.
Zinc in anchovy can contribute to the immune system functions.
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Mackerel: Mackerel may contribute the renewal of tissue and cells with its high protein content.
Mackerel may support neural system functions with its vitamin B12 content.
Phosphor in mackerel can support teeth and eye health.
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Broccoli: Vitamin A content of broccoli may contribute to skin health.
Folic acid in broccoli may support immune system functions.
Broccoli contains vitamin B2 which can help protection against damage caused by oxidative stress.
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Spinach: Potassium in spinach may support functions of muscles.
Spinach, containing folic acid, can help production of blood cells.
Zinc in spinach can contribute to the immune system functions.
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Kiwi: Kiwi can help to protect cells from the damage caused by oxidative stress with its vitamin C content.
Vitamin K in Kiwi can support bone health.
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Chickpea: Chickpea can help production of blood cells with its iron content.
Chickpea, including phosphor, can support bone health.
Magnesium in chickpea can support neural system functions.
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Leek: Vitamin A content of leek may contribute to vision function.
Vitamin K in leek may support normal blood clotting.
Leek can support the nervous system functions with its vitamin B6 content.
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Cauliflower: Folic acid in cauliflower can support neural system functions.
Cauliflower, including vitamin K, can support bone health.
Vitamin B6 in the cauliflower can help regulating hormonal activity.
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Rocket: Rocket can help neural system functions with its folic acid content.
Vitamin C in rocket may support immune system functions.
Magnesium in rocket may support muscle and musculoskeletal system.
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Chestnut: The fiber in chestnut may support digestive system functions.
Chestnut may contribute to neural system functions with its potassium content.
Chestnut can help reduce exhaustion and fatigue with its B2 content.
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Swiss Chard: Vitamin A content of Swiss chard may contribute to vision function.
Iron in Swiss chard may support immune system.
Magnesium in Swiss chard may support muscle functions.
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Mint: Mint, containing vitamin E, can help preserving cells from metabolic stress.
With the content of vitamin C, mint can contribute to the production of collagen which plays a key role in protecting and renewing the skin.
Zinc in mint can support the immune system functions.
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