Recipes · Sri Lankan · Main Courses
Kottu
One serving has 468 kcal and 29 g protein, and at least a fifth of a woman's daily need of selenium (85%), vitamin K (66%), niacin (63%), riboflavin (53%), pyridoxine (52%) and phosphorus (47%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (310 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: egg, gluten, poultry, soy
Ingredients
- 45 g Flour, all-purpose
- 12 g Vegetable oil
- 100 g Chicken thighs, boneless, skinless, raw
- 30 g Onions, raw
- 40 g Cabbage, green, raw
- 20 g Carrots, raw
- 25 g Eggs, whole, raw
- 3 g Garlic, raw
- 3 g Chili peppers, green, raw
- 1 g Curry powder
- 5 g Soy sauce
- 1 g Salt
- 25 g Water
Method
- Make the godhamba roti: mix the flour with a little of the oil, the salt and enough water to form a smooth, soft dough; knead well, rest for 20 minutes, then roll out very thin and cook briefly on a hot, dry griddle until just set on both sides, staying pale and soft rather than crisp. Let cool, then chop into small strips.
- Cut the chicken into small pieces, and heat the remaining oil in a pan or on a griddle.
- Fry the onion, garlic and green chili for 2-3 minutes, then add the chicken and cook for 5-6 minutes until browned and cooked through.
- Add the cabbage and carrot, and stir-fry for 3-4 minutes until just tender.
- Push everything to one side, crack in the egg, and scramble it briefly, then mix it through.
- Add the chopped roti strips, curry powder and soy sauce, and toss everything together vigorously, chopping and mixing at the same time, for 3-4 minutes until well combined and hot throughout.
- Serve immediately, hot off the griddle.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 468 kcal | 22% |
| Carbohydrates | 43.6 g | |
| Water | 215 mL | |
| Fiber | 4 g | 13% |
| Protein | 29.3 g | 61% |
| Tryptophan | 0.34 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.4 g | |
| Lysine | 2.3 g | |
| Methionine | 0.76 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1 g | |
| Valine | 1.4 g | |
| Histidine | 0.8 g | |
| Fat | 19.3 g | |
| Monounsaturated | 5.3 g | |
| Polyunsaturated | 8.6 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.4 g | |
| Saturated | 3.8 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 187 mg | |
| Calcium | 71.1 mg | 7% |
| Copper | 0.2 mg | 22% |
| Iron | 4 mg | 22% |
| Magnesium | 54.1 mg | 17% |
| Manganese | 0.65 mg | 36% |
| Phosphorus | 327 mg | 47% |
| Potassium | 556 mg | 12% |
| Selenium | 47 µg | 85% |
| Sodium | 818 mg | |
| Zinc | 2.5 mg | 32% |
| Thiamin (vitamin B1) | 0.51 mg | 46% |
| Riboflavin (vitamin B2) | 0.58 mg | 53% |
| Niacin (vitamin B3) | 8.8 mg | 63% |
| Pantothenic acid (vitamin B5) | 0.8 mg | 16% |
| Pyridoxine (vitamin B6) | 0.68 mg | 52% |
| Folate (vitamin B9) | 127 µg | 32% |
| Cobalamin (vitamin B12) | 0.83 µg | 35% |
| Choline | 138 mg | 32% |
| Vitamin A | 218 µg | 31% |
| Vitamin C | 26.3 mg | 35% |
| Vitamin D (D2 + D3) | 21.5 IU | 4% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 59.8 µg | 66% |
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
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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