Recipes · Brazilian · Main Courses
Arroz Carreteiro
One serving has 505 kcal and 16 g protein, and at least a fifth of a woman's daily need of manganese (60%), folate (53%), vitamin C (49%), thiamin (48%), selenium (41%) and vitamin K (41%). Ready in 60 minutes.
- Preparation: 30 min
- Cooking: 30 min
- Makes: 1 serving (422 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: beef
Ingredients
- 30 g Beef, dried
- 15 g Vegetable oil
- 30 g Onions, raw
- 5 g Garlic, raw
- 20 g Bell pepper, red, raw
- 50 g Tomatoes, raw
- 80 g Rice, white, long-grain
- 190 g Water
- 2 g Scallions, raw
Method
- Soak the dried beef in water for at least 30 minutes to soften and remove excess salt, then drain and shred into small pieces.
- Heat the oil in a pot and fry the shredded beef for 3-4 minutes until lightly crisped at the edges.
- Add the onion, garlic, and bell pepper and sauté 3 minutes, then stir in the tomato and cook 2 minutes more.
- Add the rice and stir to coat, then pour in the water and bring to a boil.
- Cover, reduce to low heat, and cook 15-18 minutes until the rice is tender and the liquid is absorbed; the dried beef is already well salted, so taste before adding any extra salt, then scatter with scallion before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 505 kcal | 24% |
| Carbohydrates | 72.5 g | |
| Water | 312 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 16.4 g | 34% |
| Tryptophan | 0.14 g | |
| Threonine | 0.59 g | |
| Isoleucine | 0.67 g | |
| Leucine | 1.2 g | |
| Lysine | 0.98 g | |
| Methionine | 0.37 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.69 g | |
| Tyrosine | 0.48 g | |
| Valine | 0.81 g | |
| Histidine | 0.43 g | |
| Fat | 16.3 g | |
| Monounsaturated | 3.9 g | |
| Polyunsaturated | 8.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.8 g | |
| Saturated | 2.8 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 23.7 mg | |
| Calcium | 54.3 mg | 5% |
| Copper | 0.28 mg | 31% |
| Iron | 4.6 mg | 25% |
| Magnesium | 40.1 mg | 13% |
| Manganese | 1.1 mg | 60% |
| Phosphorus | 181 mg | 26% |
| Potassium | 393 mg | 8% |
| Selenium | 22.7 µg | 41% |
| Sodium | 854 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 0.53 mg | 48% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 5.5 mg | 39% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 23% |
| Pyridoxine (vitamin B6) | 0.44 mg | 34% |
| Folate (vitamin B9) | 212 µg | 53% |
| Cobalamin (vitamin B12) | 0.48 µg | 20% |
| Choline | 12.2 mg | 3% |
| Vitamin A | 53.4 µg | 8% |
| Vitamin C | 36.5 mg | 49% |
| Vitamin D (D2 + D3) | 0.3 IU | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 37.3 µg | 41% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.