Recipes · Bangladeshi · Bread
Mughlai Paratha (Bangladeshi Egg-Stuffed Bread)
One serving has 586 kcal and 24 g protein, and at least a fifth of a woman's daily need of selenium (89%), cobalamin (65%), riboflavin (63%), thiamin (55%), niacin (48%) and choline (46%). Ready in 50 minutes.
- Preparation: 30 min
- Cooking: 20 min
- Makes: 1 serving (248 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: beef, egg, gluten
Ingredients
- 70 g Flour, all-purpose
- 55 g Eggs, whole, raw
- 50 g Beef, ground, 85% lean, raw
- 20 g Onions, raw
- 3 g Chili peppers, green, raw
- 3 g Cilantro, fresh
- 15 g Vegetable oil
- 1.5 g Salt
- 0.3 g Turmeric
- 0.5 g Chili powder
- 30 g Water
Method
- Knead the flour, a pinch of the salt and the water into a soft dough; cover and rest 20 minutes, then roll into a thin square.
- Cook the beef with the onion, chili, turmeric, chili powder and remaining salt in a little of the oil until the beef is no longer pink; cool slightly.
- Beat the egg and stir in the cooked beef mixture and cilantro.
- Spoon the egg-beef filling onto the center of the dough square, fold in all four sides to fully enclose it, pressing the seams to seal.
- Heat the remaining oil in a skillet over medium heat and fry the parcel 4-5 minutes per side until deep golden and the egg is fully set.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 586 kcal | 28% |
| Carbohydrates | 56.5 g | |
| Water | 136 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 23.9 g | 50% |
| Tryptophan | 0.23 g | |
| Threonine | 0.87 g | |
| Isoleucine | 1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.4 g | |
| Methionine | 0.58 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.78 g | |
| Valine | 1.2 g | |
| Histidine | 0.64 g | |
| Fat | 28.5 g | |
| Monounsaturated | 8.7 g | |
| Polyunsaturated | 10.2 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.9 g | |
| Saturated | 7 g | |
| Trans-Fats | 0.55 g | |
| Cholesterol | 239 mg | |
| Calcium | 59.4 mg | 6% |
| Copper | 0.21 mg | 23% |
| Iron | 5.7 mg | 31% |
| Magnesium | 36.2 mg | 12% |
| Manganese | 0.61 mg | 34% |
| Phosphorus | 281 mg | 40% |
| Potassium | 369 mg | 8% |
| Selenium | 48.8 µg | 89% |
| Sodium | 712 mg | |
| Zinc | 3.5 mg | 44% |
| Thiamin (vitamin B1) | 0.61 mg | 55% |
| Riboflavin (vitamin B2) | 0.69 mg | 63% |
| Niacin (vitamin B3) | 6.7 mg | 48% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 29% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 164 µg | 41% |
| Cobalamin (vitamin B12) | 1.6 µg | 65% |
| Choline | 195 mg | 46% |
| Vitamin A | 109 µg | 16% |
| Vitamin C | 9.6 mg | 13% |
| Vitamin D (D2 + D3) | 46.6 IU | 8% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 39 µg | 43% |
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 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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