One serve gives you 1 of 4

Energy507 kcal2,120 kJ

Protein39 g78% of a day

Fibre3.1 g11% of a day

Carbohydrate12 g8.5 g net · 6.2 g sugars4% of a day

Fat34 g9.6 g saturated43% of a day

Sodium700 mg30% of a day

Where the energy comes from one serve

Net carbs 7%
Protein 31%
Fat 62%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High155%

3.7 µg a serve, mostly from beef (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Zinc High85%

9.4 mg a serve, mostly from beef (95%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin K High60%

71 µg a serve, mostly from flat-leaf parsley (69%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Selenium High57%

31 µg a serve, mostly from beef (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Omega-3 High46%

0.7 g a serve, mostly from vegetable oil (71%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin B6 High43%

0.7 mg a serve, mostly from beef (74%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin C High30%

27 mg a serve, mostly from tomatoes (68%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Iron High29%

5.2 mg a serve, mostly from beef (71%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E High22%

3.3 mg a serve, mostly from vegetable oil (31%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Potassium High20%

950 mg a serve, mostly from beef (47%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium Source14%

58 mg a serve, mostly from beef (51%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Folate Source12%

46 µg a serve, mostly from tomatoes (44%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin A Source10%

92 µg a serve, mostly from tomatoes (61%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

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Calcium5%

63 mg a serve, mostly from beef (40%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Chef Nadia الشيف نادية; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.

Moroccan Kefta Tagine (Meatballs in Tomato Sauce)

Ingredients 13

Method

One serve gives you 1 of 4

Where the energy comes from one serve

Vitamins & minerals % of a day, one serve · tap for more

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