Recipes · Brazilian · Casseroles
Escondidinho
One serving has 827 kcal and 32 g protein, and at least a fifth of a woman's daily need of cobalamin (134%), zinc (88%), phosphorus (65%), vitamin C (65%), pyridoxine (55%) and selenium (54%). Ready in 60 minutes.
- Preparation: 20 min
- Cooking: 40 min
- Makes: 1 serving (455 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: beef, dairy
Ingredients
- 200 g Cassava, raw
- 30 g Milk, whole
- 10 g Butter, unsalted
- 120 g Beef, ground, 80% lean, raw
- 30 g Onions, raw
- 4 g Garlic, raw
- 30 g Tomatoes, raw
- 0.8 g Salt
- 30 g Mozzarella, low-moisture
Method
- Boil the cassava in water until very tender, about 20-25 minutes, then drain, remove the woody core, and mash with the milk and butter until smooth.
- Brown the ground beef with the onion and garlic for 6-8 minutes until no longer pink and cooked through, then stir in the tomato and salt and simmer 5 minutes.
- Spread the beef filling in a small baking dish, top evenly with the mashed cassava, and scatter the mozzarella over the top.
- Bake at 200 °C (400 °F) for 15-20 minutes until the cheese is melted and bubbling and the top is lightly golden.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 827 kcal | 39% |
| Carbohydrates | 84.5 g | |
| Water | 293 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 32.3 g | 67% |
| Tryptophan | 0.33 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2.2 g | |
| Methionine | 0.75 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 0.92 g | |
| Fat | 39.7 g | |
| Monounsaturated | 15.1 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1 g | |
| Saturated | 18.3 g | |
| Trans-Fats | 1.6 g | |
| Cholesterol | 129 mg | |
| Calcium | 316 mg | 32% |
| Copper | 0.33 mg | 37% |
| Iron | 3.2 mg | 18% |
| Magnesium | 81 mg | 26% |
| Manganese | 0.93 mg | 52% |
| Phosphorus | 458 mg | 65% |
| Potassium | 1,095 mg | 23% |
| Selenium | 29.6 µg | 54% |
| Sodium | 634 mg | |
| Zinc | 7 mg | 88% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 7.1 mg | 51% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.71 mg | 55% |
| Folate (vitamin B9) | 82.6 µg | 21% |
| Cobalamin (vitamin B12) | 3.2 µg | 134% |
| Choline | 130 mg | 31% |
| Vitamin A | 170 µg | 24% |
| Vitamin C | 48.8 mg | 65% |
| Vitamin D (D2 + D3) | 23.4 IU | 4% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 9.7 µg | 11% |
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
4.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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