Tonnikala Indian way

Heat the oil(öljy) in pan, add chopped onion(sipuli) and brown slightly, add chopped ginger(inkivääri), chopped garlic(valkosipuli), cumin(kumina), crushed black pepper(mustapippuri), turmeric powder(kurkuma), and chopped tomato(tomaatti), green chili(vihreä chili) to it and cook the mixture slightly, when the ingredients look dull and are evenly mixed, add drained tuna(tonnikala) and mix so that the mixture is even.

Cover the pan with lid and let cook for about 10min.

Remember to stir in between.

At the end you may sprinkle chopped coriander(korianteri) on top before serving.

Enjoy with bread or rice or whatever you chose :)

Reseptistä tulee n. 4 annosta ja yksi annos painaa n. 110 grammaa

Megatron
AineksetMääräEnergiaPHRK
Tonnikalaa paloina vedessä (Rainbow) (185g)44g48kcal10.9g0g0.4g0g
Oliiviöljy (ekstra-neitsytoliiviöljy) (Rainbow), annos 10g2g18kcal0g0g2g0g
Tomaatti, tuore9g1.9kcal0.1g0.4g0g0.1g
Kumina mauste (Mausteet), annos 2g0.3g1.2kcal0.1g0.1g0.1g0g
Mustapippuri 0.3g0.9kcal0g0.1g0g0.1g
Korianteri tuore (Järvikylä), annos 15g2.3g0.5kcal0g0g0g0.1g
Kurkuma, annos 2g0.3g0.2kcal0g0g0g0g
Sipuli (kuorittu)4.7g1.3kcal0.1g0.2g0g0.1g
Valkosipuli, tuore, silputtu1.9g1.9kcal0.1g0.3g0g0g
Inkivääri, tuore, silputtu1.6g1.2kcal0g0.3g0g0g
Chili, vihreä, tuore , annos 15g2.3g1.1kcal0g0.2g0g0g
Protsku Hiilari Rasva
Annoskoko tuplana138g153kcal22.6g3.2g5g0.8g
Valittu annoskoko69g76kcal11.3g1.6g2.5g0.4g
Annoskoko puolitettuna34g38kcal5.7g0.8g1.3g0.2g
Arvot/100g100g111kcal16.4g2.3g3.6g0.6g

P = Proteiini | H = Hiilihydraatti | R = Rasva | K = Kuitu
Suora URL tähän reseptiin http://kalorilaskuri.fi/reseptit.php?resepti=339246