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chicken shaljam (chicken & turnip curry)

1 person

Another not very popular but popular Pakistani home cooking dish. I like it, its yummy, and really really easy ..... Ingredients: 1 kilo chicken cut into curry pieces 2 large turnips cut into 4 thick wedges each 2 onion medium sized sliced 250 gms thick yogurt 4 glasses warm - boiling water 2 bay leaves…

Ingredients

Chicken 1 kilo
Frozen turnip greens and turnips 2
Onions, sliced 2
Plain yogurt 250
Water, boiling, warm 4 glasses
Bay leaf 2 leaves
Ginger, paste 1
Garlic, paste 1
Cardamom 2
Cinnamon 1
Peppercorn salad dressing 4
Salt
Corn flakes 1
Turmeric, powder 12
Garam Masala 1
Olive oil 1 cup
Fenugreek seeds 1 leaf
Coriander, chopped 1 cup
Beet greens, half sliced, half as they are 4
NUTRITION INFO [per Serving]
Calories
4392KCal
219%
It provides 4392KCal equal to about 219% of DV

A calorie is a unit of energy. The number of calories foods contain tells us how much potential energy they posses.
The human body needs calories (energy) to survive, without energy our cells would die, our hearts and lungs would stop, and we would perish. We acquire this energy from food and drink.

Protein
199g
265%
It provides 199g equal to about 265% of DV

Most all the parts of our bodies are made from protein: hair, skin, blood, organs, and muscles. It is needed for cells to grow. It also repairs or replaces healthy cells and tissues. Protein in food gives us calories - 4 calories in one gram. If we do not get enough calories from fat and carbohydrates we may use protein for energy.

Water
1978g
197%
It provides 1978g equal to about 197% of DV

Water serves as a solvent for nutrients and delivers nutrients to cells, while it also helps the body eliminate waste products from the cells. Both the spaces between cells (intercellular spaces) and the spaces inside cells (intracellular spaces) are filled with water. Water lubricates joints and acts as shock absorbers inside the eyes and spinal cord. Amniotic fluid, which is largely water, protects the fetus from bumps and knocks.

Calcium
581mg
58%
It provides 581mg equal to about 58% of DV

Calcium is a mineral that is important for building strong bones and teeth. Almost all of the calcium we use in our bodies is for building strong bones. A very small amount is needed to help our heart, nerves and muscles work.

Carbohydrate
46g
15%
It provides 46g equal to about 15% of DV

Carbohydrates are the body's main source of energy. There are three different kinds of carbohydrates. They include starch, sugar, and fiber. Starch is made from chains of small sugars. When these chains are broken down during digestion, we get energy. We get 4 calories from each gram of starch (or sugar).

Fiber
16g
62%
It provides 16g equal to about 62% of DV

Fiber is one kind of carbohydrate. It's the part of plant foods that our bodies do not break down during digestion. Because fiber isn't digested, it doesn't give us calories.
Fiber is important for keeping the digestive tract working smoothly. Since we do not digest it, the fiber in food passes into the intestine and absorbs water. The undigested fiber creates "bulk" so the muscles in the intestine can push waste out of the body.

Iron
19mg
106%
It provides 19mg equal to about 106% of DV

Iron is a mineral that is an important part of our red blood cells. It is needed to carry oxygen from our lungs to our cells, muscles and organs.

Magnesium
391mg
97%
It provides 391mg equal to about 97% of DV

Magnesium is an abundant mineral in the body. It's required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione.

Sugars
10g
11%
It provides 10g equal to about 11% of DV

Sugars are carbohydrates that provide the body with energy, our body’s fuel. Sugars occur naturally in fruit, vegetables and dairy foods and are added to foods for flavour, texture and colour.

Salt
1156mg
48%
It provides 1156mg equal to about 48% of DV

Sodium is important for keeping a balance in pressure between the inside and outside of our cells. Too much sodium can lead to high blood pressure. High blood pressure may increase the risk for having a heart attack or stroke.

Phosphorus
1765mg
176%
It provides 1765mg equal to about 176% of DV

Phosphorus is a mineral that makes up 1% of a person's total body weight.
The main function of phosphorus is in the formation of bones and teeth. It plays an important role in how the body uses carbohydrates and fats. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues.

Potassium
4604mg
131%
It provides 4604mg equal to about 131% of DV

Potassium is a mineral found in varying amounts in almost all foods. Diets high in potassium are associated with improved blood pressure control.

Fat
381g
422%
It provides 381g equal to about 422% of DV

Fat is a nutrient that is an important source of calories. One gram of fat supplies 9 calories - more than twice the amount we get from carbohydrates or protein. Fat also is needed to carry and store essential fat-soluble vitamins, like vitamins A and D.

Saturated Fat
75g
373%
It provides 75g equal to about 373% of DV

This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels.

Zinc
16mg
105%
It provides 16mg equal to about 105% of DV

Zinc is a mineral that your body needs to be healthy. Zinc strengthens your immune system and helps in normal growth and development at all ages.

Vitamin C
149mg
248%
It provides 149mg equal to about 248% of DV

Vitamin C helps form a cement-like material between our cells. We need vitamin C to heal cuts, wounds, and burns. When we don't get enough vitamin C the "cement" between cells loses its strength and can cause us to bleed easily. It may show up as bleeding gums or bruises.

Thiamin
1069µg
71%
It provides 1069µg equal to about 71% of DV

Thiamin is one of a group of vitamins called the "B vitamins." Another name for thiamin is vitamin B1. Thiamin works with other B vitamins to help your body use the energy it gets from food.

Riboflavin
1985µg
116%
It provides 1985µg equal to about 116% of DV

Riboflavin is one of a group of vitamins called "B vitamins." Another name for riboflavin is vitamin B2. Riboflavin works with other B vitamins to help your body use the energy you get from food. It also helps the body to use protein in food to build new cells and tissues.

Niacin
72mg
359%
It provides 72mg equal to about 359% of DV

Niacin is one of a group of vitamins called the "B vitamins." Niacin works with other B vitamins to help your body use the energy you get from food. It is also important to help use protein from the diet to build new cells and tissues.

Vitamin B6
4818µg
240%
It provides 4818µg equal to about 240% of DV

Vitamin B6 is also called pyridoxine. It is involved in the process of making serotonin and norepinephrine, which are chemicals that transmit signals in the brain. Vitamin B6 is also involved in the formation of myelin, a protein layer that forms around nerve cells.

Folate
266µg
66%
It provides 266µg equal to about 66% of DV

Folic acid is important for making blood and building cells. It is also called folate or folacin. Folic acid is found in many food groups in the Food Guide Pyramid.
The need for folic acid increases during pregnancy because the fetus is constantly growing.

Vitamin B12
3µg
51%
It provides 3µg equal to about 51% of DV

Vitamin B12 makes healthy blood cells and helps keep our nerves working properly.

Vitamin A
1657µg
207%
It provides 1657µg equal to about 207% of DV

Vitamin A keeps your skin smooth and the linings of your mouth, nose, throat, lungs, and intestines healthy. Vitamin A is also needed for healthy eyes. It forms the part of the eye that helps you to see in dim light. People who do not get enough vitamin A may have a hard time seeing at night.

Vitamin E
44mg
439%
It provides 44mg equal to about 439% of DV

Vitamin E is a powerful antioxidant whose main job in the body is to protect against cell damage. Vitamin E may also play a role in maintaining a healthy immune system and protecting against chronic diseases, such as heart disease and cancer.

Vitamin D
2µg
40%
It provides 2µg equal to about 40% of DV

Vitamin D helps ensure that the body absorbs and retains calcium and phosphorus, both critical for building bone.

Vitamin K
1441µg
1801%
It provides 1441µg equal to about 1801% of DV

Vitamin K helps with many important functions in your body. Vitamin K helps your body heal wounds, maintain your blood vessels and keep your bones healthy. Vitamin K may also help in preventing fractures (broken bones), especially in women after menopause.

Fatty acids Monounsaturated
230g
574%
It provides 230g equal to about 574% of DV

This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease.

Fatty acids Polyunsaturated
57g
377%
It provides 57g equal to about 377% of DV

This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease.

Trans fats
970mg
32%
It provides 970mg equal to about 32% of DV

This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation.

Cholesterol
750mg
250%
It provides 750mg equal to about 250% of DV

Cholesterol is needed by our bodies for our cells, nerves and brain. It is also important in forming hormones and enzymes.

Caffeine
0mg
0%
It provides 0mg equal to about 0% of DV

Caffeine is best known for its stimulant, or "wake-up," effect. Once a person consumes caffeine, it is readily absorbed by the body and carried around in the bloodstream, where its level peaks about one hour after consumption. Caffeine mildly stimulates the nervous and cardiovascular systems.

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Instructions

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