Recipes · Italian · Snacks
Supplì
One serving has 810 kcal and 27 g protein, and at least a fifth of a woman's daily need of selenium (70%), phosphorus (65%), cobalamin (64%), thiamin (63%), manganese (61%) and folate (54%). Ready in 45 minutes.
- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (256 g)
- Difficulty: Medium
- Contains: beef, dairy, egg, gluten
Ingredients
- 70 g Rice, white, medium-grain
- 30 g Tomato puree
- 30 g Beef, ground, 85% lean, raw
- 30 g Mozzarella, low-moisture
- 10 g Parmesan cheese
- 20 g Eggs, whole, raw
- 25 g Breadcrumbs, dry
- 20 g Vegetable oil
- 15 g Onions, raw
- 5 g Olive oil
- 0.5 g Salt
Method
- Makes 1 portion of 2 supplì.
- Warm the olive oil and cook the onion 3 minutes, then add the beef and brown it well, breaking up any lumps, until no pink remains (internal temperature at least 74 °C/165 °F).
- Stir in the tomato puree and simmer 10 minutes to make a thick ragù, then season with the salt.
- Separately, cook the rice in salted water until tender, about 15 minutes, then drain and stir half the parmesan through while warm; let cool enough to handle.
- Mix the ragù into the rice, then scoop a portion into your palm, push a cube of mozzarella into the centre, and shape into an egg-sized oval, sealing the rice around the cheese.
- Beat the egg in one bowl and put the breadcrumbs in another; roll each rice ball first in egg, then in breadcrumbs, to coat evenly.
- Heat the frying oil to 175 °C (345 °F) and fry the supplì for 4-5 minutes, turning, until deep golden and the cheese inside is melted; drain on paper towel before serving hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 810 kcal | 38% |
| Carbohydrates | 79.8 g | |
| Water | 102 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 27.4 g | 57% |
| Tryptophan | 0.37 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.2 g | |
| Lysine | 1.6 g | |
| Methionine | 0.65 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 0.74 g | |
| Fat | 41.6 g | |
| Monounsaturated | 13.7 g | |
| Polyunsaturated | 13.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.8 g | |
| Saturated | 11.4 g | |
| Trans-Fats | 0.62 g | |
| Cholesterol | 121 mg | |
| Calcium | 404 mg | 40% |
| Copper | 0.28 mg | 31% |
| Iron | 6 mg | 33% |
| Magnesium | 64 mg | 21% |
| Manganese | 1.1 mg | 61% |
| Phosphorus | 458 mg | 65% |
| Potassium | 445 mg | 9% |
| Selenium | 38.6 µg | 70% |
| Sodium | 804 mg | |
| Zinc | 4.3 mg | 53% |
| Thiamin (vitamin B1) | 0.69 mg | 63% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 7.2 mg | 51% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 37% |
| Pyridoxine (vitamin B6) | 0.36 mg | 28% |
| Folate (vitamin B9) | 215 µg | 54% |
| Cobalamin (vitamin B12) | 1.5 µg | 64% |
| Choline | 92.8 mg | 22% |
| Vitamin A | 130 µg | 19% |
| Vitamin C | 4.3 mg | 6% |
| Vitamin D (D2 + D3) | 23.7 IU | 4% |
| Vitamin E | 3.5 mg | 23% |
| Vitamin K | 43.5 µg | 48% |
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
1.7 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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