Difference between revisions of "Mango sticky rice"

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Servings: 8
 
Servings: 8
 +
 +
{| class="wikitable sortable mw-collapsible"
 +
|-
 +
| colspan="3"|'''''Nutrition facts per serving'''''
 +
|-
 +
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 453         (''calories in whole recipe: 3624'')'''
 +
|-
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''10%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''6.1g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|14%
 +
| style="background-color:#FFCEB5;"|0.3g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|14%
 +
| style="background-color:#FFCEB5;"|0.1g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|14%
 +
| style="background-color:#FFCEB5;"|0.2g
 +
|-
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''47%'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''61.2g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
 +
| style="background-color:#B5E6FF;"|12%
 +
| style="background-color:#B5E6FF;"|4.8g
 +
|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|56.4g
 +
|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|22.8g
 +
|-
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''35%'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''22.9g'''''
 +
| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|3%
 +
| style="background-color:#EDCBFF;"|0.1g
 +
|-
 +
| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|4%
 +
| style="background-color:#EDCBFF;"|0.7g
 +
|-
 +
| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|19.0g
 +
|-
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|25%
 +
| style="background-color:#FEE1C3; width:55px;"|0.3mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|6%
 +
| style="background-color:#FEE1C3; width:55px;"|0.1mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|27%
 +
| style="background-color:#FEE1C3;"|4.4mg
 +
| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|17%
 +
| style="background-color:#FEE1C3;"|0.9mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|28%
 +
| style="background-color:#FEE1C3;"|0.4mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|15%
 +
| style="background-color:#FEE1C3;"|62.9μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 +
| style="background-color:#FEE1C3;"|5%
 +
| style="background-color:#FEE1C3;"|4.8μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|35%
 +
| style="background-color:#FEE1C3;"|31.7mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|6%
 +
| style="background-color:#FEE1C3;"|1.0mg
 +
| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|3%
 +
| style="background-color:#FEE1C3;"|4.2μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
|-
 +
| style="background-color:#B5FFBB;"|Calcium
 +
| style="background-color:#B5FFBB;"|2%
 +
| style="background-color:#B5FFBB;"|21.5mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|54%
 +
| style="background-color:#B5FFBB;"|0.5mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|20%
 +
| style="background-color:#B5FFBB;"|1.7mg
 +
| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|24%
 +
| style="background-color:#B5FFBB;"|98.8mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|96%
 +
| style="background-color:#B5FFBB;"|2.2mg
 +
| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|31%
 +
| style="background-color:#B5FFBB;"|221.6mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Potassium
 +
| style="background-color:#B5FFBB;"|11%
 +
| style="background-color:#B5FFBB;"|558.9mg
 +
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 +
| style="background-color:#B5FFBB;"|22%
 +
| style="background-color:#B5FFBB;"|12.5μg
 +
|-
 +
| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|15%
 +
| style="background-color:#B5FFBB;"|1.7mg
 +
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 +
|}
  
 
Ingredients:
 
Ingredients:
Line 12: Line 139:
 
*2 cups brown rice
 
*2 cups brown rice
 
*3 cups water
 
*3 cups water
−
*500ml coconut milk
+
*500ml coconut milk (50% coconut, 50% water)
 
*2 tbsp date sugar
 
*2 tbsp date sugar
 
*1/4 tsp salt
 
*1/4 tsp salt
  
 
FOR THE COCONUT SAUCE
 
FOR THE COCONUT SAUCE
−
*500ml coconut milk
+
*500ml coconut milk (50% coconut, 50% water)
 
*7 tbsp date sugar
 
*7 tbsp date sugar
  

Revision as of 00:08, 28 December 2020

(Khao niaow ma muang)

Difficulty: 1/5

Time:

Servings: 8

Nutrition facts per serving
CALORIES PER SERVING (kcal): 453         (calories in whole recipe: 3624)
Proteins 10% 6.1g Protein: lysine 14% 0.3g
Protein: methionine 14% 0.1g
Protein: isoleucine 14% 0.2g
Carbohydrates 47% 61.2g Fibers 12% 4.8g
Net carbs n/a 56.4g
Sugars n/a 22.8g
Fats 35% 22.9g Omega-3 3% 0.1g
Omega-6 4% 0.7g
Saturated fats n/a 19.0g
Vitamin B1 25% 0.3mg Vitamin B2 6% 0.1mg
Vitamin B3 27% 4.4mg Vitamin B5 17% 0.9mg
Vitamin B6 28% 0.4mg Folate 15% 62.9μg
Vitamin A 5% 4.8μg Vitamin C 35% 31.7mg
Vitamin E 6% 1.0mg Vitamin K 3% 4.2μg
Vitamin B12 / / Vitamin D / /
Calcium 2% 21.5mg Copper 54% 0.5mg
Iron 20% 1.7mg Magnesium 24% 98.8mg
Manganese 96% 2.2mg Phosphorus 31% 221.6mg
Potassium 11% 558.9mg Selenium 22% 12.5μg
Zinc 15% 1.7mg Sodium to taste

Ingredients:

FOR THE STICKY RICE

  • 2 cups brown rice
  • 3 cups water
  • 500ml coconut milk (50% coconut, 50% water)
  • 2 tbsp date sugar
  • 1/4 tsp salt

FOR THE COCONUT SAUCE

  • 500ml coconut milk (50% coconut, 50% water)
  • 7 tbsp date sugar

FOR THE TOPPINGS

  • 2 riped mangoes

Instructions:

  • In a medium-sized pot, combine the brown rice with the water. Let soak for 30 minutes. Do not discard the water.
  • Add the rest of the sticky rice ingredients to the soaked rice. Stir until the sugar has dissolved. Cover, bring the rice to a small boil, and let simmer on the lowest heat until there is still liquid in the pot, but not enough for it to cover the rice. Stir the rice to avoid sticking. Turn off the heat and let the rice finish absorbing the liquid.
  • Meanwhile, in a small pot, add the coconut sauce ingredients. Heat up, but do not boil to prevent the fat from splitting with the milk. Adjust the taste for sweetness. As soon as there are bubbles forming as if the sauce is boiling, turn off the heat. Set aside.
  • Wash the mangoes and slice them into bite-sized pieces. Set aside.

Serving:

Scoop in some of the sticky rice in the middle of the bowl. Pour some sauce around the rice, and put some mango bites in. Top the rice with a little bit of the coconut sauce.

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