Recipes · Russian · Main Courses
Zhizhig-Galnash
One serving has 598 kcal and 41 g protein, and at least a fifth of a woman's daily need of cobalamin (220%), zinc (165%), selenium (111%), niacin (77%), pyridoxine (65%) and phosphorus (58%). Ready in 115 minutes.
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- Preparation: 25 min
- Cooking: 90 min
- Makes: 1 serving (582 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, gluten
Ingredients
- 180 g Beef chuck, raw
- 60 g Flour, all-purpose
- 330 g Water
- 10 g Garlic, raw
- 1.2 g Salt
- 0.2 g Black pepper
- 0.3 g Bay leaves
Method
- Put the beef in a pot with 300 g of the water and the bay leaf; bring to a boil, skim, then simmer gently for 1.5-2 hours until very tender.
- Towards the end of cooking, mix the flour with the remaining water and a pinch of salt into a firm dough; rest for 10 minutes.
- Roll the dough thinly and cut into large flat diamonds or squares.
- Lift the cooked beef out of the broth and keep it warm; strain the broth and return it to a simmer.
- Cook the dough pieces in the simmering broth for 5-6 minutes until tender; lift out with a slotted spoon.
- Crush the garlic into a little of the hot broth to make a thin garlic sauce, and season the remaining broth with the salt and pepper.
- Slice the beef and serve it with the dumplings, garlic sauce, and a cup of the broth alongside.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 598 kcal | 28% |
| Carbohydrates | 49.4 g | |
| Water | 462 mL | |
| Fiber | 2 g | 7% |
| Protein | 41.4 g | 86% |
| Tryptophan | 0.47 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3.2 g | |
| Lysine | 3.2 g | |
| Methionine | 1.1 g | |
| Cystine | 0.5 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 1.8 g | |
| Histidine | 1.3 g | |
| Fat | 25.7 g | |
| Monounsaturated | 12.3 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 10.7 g | |
| Trans-Fats | 1.5 g | |
| Cholesterol | 119 mg | |
| Calcium | 62.3 mg | 6% |
| Copper | 0.28 mg | 31% |
| Iron | 6.9 mg | 39% |
| Magnesium | 53.9 mg | 17% |
| Manganese | 0.65 mg | 36% |
| Phosphorus | 407 mg | 58% |
| Potassium | 701 mg | 15% |
| Selenium | 60.8 µg | 111% |
| Sodium | 618 mg | |
| Zinc | 13.2 mg | 165% |
| Thiamin (vitamin B1) | 0.63 mg | 57% |
| Riboflavin (vitamin B2) | 0.61 mg | 55% |
| Niacin (vitamin B3) | 10.8 mg | 77% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 29% |
| Pyridoxine (vitamin B6) | 0.84 mg | 65% |
| Folate (vitamin B9) | 116 µg | 29% |
| Cobalamin (vitamin B12) | 5.3 µg | 220% |
| Choline | 118 mg | 28% |
| Vitamin A | 8.2 µg | 1% |
| Vitamin C | 3.3 mg | 4% |
| Vitamin D (D2 + D3) | 9 IU | 2% |
| Vitamin E | 0.44 mg | 3% |
| Vitamin K | 3.4 µg | 4% |
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
6.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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