Recipes · Saudi Arabian · Snacks
Mutabbaq (Murtabak)
One serving has 604 kcal and 26 g protein, and at least a fifth of a woman's daily need of cobalamin (82%), manganese (67%), selenium (61%), zinc (59%), vitamin K (51%) and phosphorus (49%). Ready in 27 minutes.
- Preparation: 15 min
- Cooking: 12 min
- Makes: 1 serving (267 g)
- Difficulty: Medium
- Contains: beef, dairy, egg, gluten
Ingredients
- 80 g Paratha
- 70 g Beef, ground, 85% lean, raw
- 40 g Onions, raw
- 4 g Garlic, raw
- 2 g Curry powder
- 10 g Scallions, raw
- 50 g Eggs, whole, raw
- 10 g Vegetable oil
- 0.8 g Salt
- 0.3 g Black pepper
Method
- Cook the ground beef in a hot pan with a little of the oil, breaking it up, until browned, about 5 minutes.
- Add the onion, garlic, curry powder, salt and black pepper and cook for another 3-4 minutes until the onion softens. Let cool slightly.
- Beat the egg with the scallion and stir it into the cooled meat mixture.
- Lay the paratha out flat, spoon the filling over one half, then fold the other half over to enclose it, pressing the edges to seal.
- Fry in the remaining oil in a hot pan for 2-3 minutes per side until golden and crisp and the egg filling is fully set (no runny egg).
- Cut into wedges and serve hot, with a wedge of lime or pickled chili on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 604 kcal | 29% |
| Carbohydrates | 43.7 g | |
| Water | 158 mL | |
| Fiber | 9.8 g | 33% |
| Protein | 25.6 g | 53% |
| Tryptophan | 0.16 g | |
| Threonine | 0.81 g | |
| Isoleucine | 0.95 g | |
| Leucine | 1.6 g | |
| Lysine | 1.6 g | |
| Methionine | 0.53 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.88 g | |
| Tyrosine | 0.67 g | |
| Valine | 1.1 g | |
| Histidine | 0.6 g | |
| Fat | 36.2 g | |
| Monounsaturated | 11.9 g | |
| Polyunsaturated | 9.1 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8 g | |
| Saturated | 11.8 g | |
| Trans-Fats | 0.72 g | |
| Cholesterol | 234 mg | |
| Calcium | 94.2 mg | 9% |
| Copper | 0.26 mg | 29% |
| Iron | 4.3 mg | 24% |
| Magnesium | 60.8 mg | 20% |
| Manganese | 1.2 mg | 67% |
| Phosphorus | 344 mg | 49% |
| Potassium | 516 mg | 11% |
| Selenium | 33.7 µg | 61% |
| Sodium | 794 mg | |
| Zinc | 4.7 mg | 59% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 5 mg | 35% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 33% |
| Pyridoxine (vitamin B6) | 0.5 mg | 38% |
| Folate (vitamin B9) | 51 µg | 13% |
| Cobalamin (vitamin B12) | 2 µg | 82% |
| Choline | 200 mg | 47% |
| Vitamin A | 89.5 µg | 13% |
| Vitamin C | 6.1 mg | 8% |
| Vitamin D (D2 + D3) | 43.1 IU | 7% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 45.6 µg | 51% |
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
2.8 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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