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)4480g4928kcal1120g0g44.8g0g
Oliiviöljy (ekstra-neitsytoliiviöljy) (Rainbow), annos 10g208g1872kcal0g0g208g0g
Tomaatti, tuore960g195kcal5.8g36.5g2.9g13.4g
Kumina mauste (Mausteet), annos 2g32g120kcal5.7g14.1g7.1g3.4g
Mustapippuri 32g90kcal3.5g12.3g1.1g8.5g
Korianteri tuore (Järvikylä), annos 15g240g55kcal5g2.2g1.2g6.7g
Kurkuma, annos 2g32g16kcal0g0g0.6g0g
Sipuli (kuorittu)480g130kcal6.2g23g1g8.2g
Valkosipuli, tuore, silputtu192g200kcal15.2g31.3g1.2g4g
Inkivääri, tuore, silputtu160g128kcal2.9g28.5g1.3g3.2g
Chili, vihreä, tuore , annos 15g240g108kcal4.8g19.2g0.5g3.6g
Protsku Hiilari Rasva
Annoskoko tuplana14112g15682kcal2338.2g334.2g539.4g102g
Valittu annoskoko7056g7841kcal1169.1g167.1g269.7g51g
Annoskoko puolitettuna3528g3921kcal584.6g83.6g134.9g25.5g
Arvot/100g100g111kcal16.6g2.4g3.8g0.7g

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