Rice with mussels and squid
Allergens:
Ingredients for 5 portions
Calculate portions
Round grain steamed rice
0.5 kg
Frozen tube squid
0.45 kg
Bulk mussels, frozen
0.15 kg
Garlic, bulb
0.9 ud
Carrots
0.075 kg
Runner beans
0.075 kg
Leek
0.6 ud
Tomato sauce
0.25 l
Fumet
1.5 l
Onion
0.083 kg
Garlic, bulb
0.133 ud
Green pepper
0.05 kg
Diced tomato
0.333 kg
Sunflower oil
0.008 l
Elaboration
- Cut the frozen squid into strips.
- Cut the garlic and the parsley into brunoise.
- For the garnish, cut the carrot, the beans and the leeks into thin julienne strips.
- Cut the lemons from the middle.
- Prepare a fumet.
- Prepare a tomato sauce.
For the rice:
- Steam the vegetables (carrots, beans and leeks).
- Stir fry the mushrooms with the garlic, add the rice.
- Place the mussels over the rice.
- Cover with two and half parts of fumet per portion of rice, squeeze the lemon, give colour with the tomato sauce and let boil.
- Add salt if necessary.
- Cook on the hob or the oven for around 15 minutes and make sure it is cooked before removing from the heat.
- Let sit and plate up.
Nutritional information (1 portion)
Energy
680.86
kcal
Carbohydrates
111.28
g
Proteins
34.52
g
Lipids
6.57
g
Fiber
18.79
g
Saturates
1.53
g
Monounsaturated fatty acids
0.63
g
Polyunsaturated fatty acids
2.54
g
Cholesterol
91.21
mg
Calcium
540.6
mg
Iron
8.01
mg
Zinc
4.31
mg
Vitamin A
477.29
ug
Vitamin C
108.17
g
Folic acid
375.35
ug
Salt (Sodium)
188.56
mg
Sugars
32.56
g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.
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