Recipes · Kyrgyz · Main Courses
Kuurdak
One serving has 457 kcal and 30 g protein, and at least a fifth of a woman's daily need of cobalamin (1985%), vitamin A (529%), copper (411%), riboflavin (188%), selenium (112%) and niacin (104%). Ready in 39 minutes.
- Preparation: 10 min
- Cooking: 29 min
- Makes: 1 serving (322 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: meat
Ingredients
- 100 g Lamb shoulder, raw
- 50 g Lamb liver, raw
- 60 g Onions, raw
- 60 g Potatoes, raw
- 10 g Lamb fat
- 0.5 g Cumin
- 0.5 g Black pepper
- 1.3 g Salt
- 40 g Water
Method
- Cut the lamb and liver into small, bite-sized pieces.
- Render the lamb fat in a heavy pan over medium-high heat, then add the lamb and fry for 8-10 minutes until browned and cooked through.
- Add the diced potato and fry for 5 minutes, then add the onion and cook for 5 more minutes until softened and lightly browned.
- Stir in the liver, cumin, black pepper and salt, and fry for 4-5 minutes until the liver is just cooked through with no pink remaining.
- Add the water, scrape up any browned bits from the bottom of the pan, and cook uncovered for 3-4 minutes until it forms a light sauce coating everything.
- Serve hot, traditionally with flatbread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 457 kcal | 22% |
| Carbohydrates | 17.6 g | |
| Water | 242 mL | |
| Fiber | 2.5 g | 8% |
| Protein | 29.7 g | 62% |
| Tryptophan | 0.34 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.2 g | |
| Methionine | 0.69 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.99 g | |
| Valine | 1.6 g | |
| Histidine | 0.82 g | |
| Fat | 29.3 g | |
| Monounsaturated | 10.5 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 12.4 g | |
| Trans-Fats | 0.4 g | |
| Cholesterol | 264 mg | |
| Calcium | 49.2 mg | 5% |
| Copper | 3.7 mg | 411% |
| Iron | 6.3 mg | 35% |
| Magnesium | 53.9 mg | 17% |
| Manganese | 0.36 mg | 20% |
| Phosphorus | 404 mg | 58% |
| Potassium | 761 mg | 16% |
| Selenium | 61.6 µg | 112% |
| Sodium | 613 mg | |
| Zinc | 6.8 mg | 85% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 2.1 mg | 188% |
| Niacin (vitamin B3) | 14.5 mg | 104% |
| Pantothenic acid (vitamin B5) | 4 mg | 80% |
| Pyridoxine (vitamin B6) | 0.85 mg | 65% |
| Folate (vitamin B9) | 155 µg | 39% |
| Cobalamin (vitamin B12) | 47.6 µg | 1985% |
| Choline | 11.1 mg | 3% |
| Vitamin A | 3,700 µg | 529% |
| Vitamin C | 18.3 mg | 24% |
| Vitamin D (D2 + D3) | 0.4 IU | 0% |
| Vitamin E | 0.16 mg | 1% |
| Vitamin K | 2.3 µg | 3% |
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
4.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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