Recipes · Nepalese · Appetizers
Choila
One serving has 304 kcal and 32 g protein, and at least a fifth of a woman's daily need of zinc (78%), riboflavin (70%), cobalamin (70%), copper (51%), phosphorus (43%) and niacin (42%). Ready in 33 minutes.
- Preparation: 25 min
- Cooking: 8 min
- Makes: 1 serving (222 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: meat, mustard
Ingredients
- 150 g Goat meat, raw
- 12 g Mustard oil
- 6 g Garlic, raw
- 5 g Ginger, fresh
- 5 g Chili peppers, green, raw
- 1 g Cayenne pepper
- 0.3 g Turmeric
- 30 g Onions, raw
- 8 g Lemon juice
- 3 g Cilantro, fresh
- 1.3 g Salt
- 0.5 g Black pepper
Method
- Marinate the goat meat with half the mustard oil, half the garlic and ginger, the turmeric and a pinch of salt for 20 minutes.
- Grill or pan-sear the meat over high heat for 3-4 minutes per side until charred at the edges and cooked through, with no pink remaining and the juices running clear.
- Let the meat rest for a few minutes, then chop it into small, bite-sized pieces.
- Toss the chopped meat with the remaining mustard oil, garlic, ginger, chili, cayenne, black pepper, sliced onion, lemon juice and remaining salt.
- Scatter with cilantro and serve at room temperature as a spicy appetizer, with beaten rice or flatbread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 304 kcal | 14% |
| Carbohydrates | 7.9 g | |
| Water | 163 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 32.1 g | 67% |
| Tryptophan | 0.47 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.6 g | |
| Lysine | 2.3 g | |
| Methionine | 0.84 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.97 g | |
| Valine | 1.7 g | |
| Histidine | 0.66 g | |
| Fat | 15.8 g | |
| Monounsaturated | 8.7 g | |
| Polyunsaturated | 2.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 2.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 85.5 mg | |
| Calcium | 46 mg | 5% |
| Copper | 0.46 mg | 51% |
| Iron | 4.9 mg | 27% |
| Magnesium | 12.2 mg | 4% |
| Manganese | 0.38 mg | 21% |
| Phosphorus | 299 mg | 43% |
| Potassium | 740 mg | 16% |
| Selenium | 14.4 µg | 26% |
| Sodium | 632 mg | |
| Zinc | 6.2 mg | 78% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.77 mg | 70% |
| Niacin (vitamin B3) | 5.9 mg | 42% |
| Pantothenic acid (vitamin B5) | 0.12 mg | 2% |
| Pyridoxine (vitamin B6) | 0.17 mg | 13% |
| Folate (vitamin B9) | 19.8 µg | 5% |
| Cobalamin (vitamin B12) | 1.7 µg | 70% |
| Choline | 6.7 mg | 2% |
| Vitamin A | 34 µg | 5% |
| Vitamin C | 21.1 mg | 28% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.46 mg | 3% |
| Vitamin K | 11.9 µg | 13% |
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
6.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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