Recipes · Brazilian · Snacks
Pamonha
One serving has 260 kcal and 6 g protein, and at least a fifth of a woman's daily need of pantothenic acid (24%), phosphorus (23%) and thiamin (23%). Ready in 75 minutes.
- Preparation: 30 min
- Cooking: 45 min
- Makes: 1 serving (205 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 150 g Corn, sweet, raw
- 30 g Milk, whole
- 15 g Sugar
- 5 g Butter, unsalted
- 0.3 g Salt
- 5 g Cornstarch
Method
- Makes 1 portion (1 pamonha); multiply by 8 for a batch of 8. Blend the corn kernels with the milk until fairly smooth, then stir in the sugar, salt, cornstarch, and melted butter.
- Spoon the mixture onto a piece of corn husk (or foil if husks aren't available), fold into a packet, and tie both ends securely with kitchen string.
- Lower the packets into a large pot of boiling water and cook for 40-45 minutes, topping up water as needed, until firm to the touch.
- Let cool slightly before unwrapping; serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 260 kcal | 12% |
| Carbohydrates | 49 g | |
| Water | 142 mL | |
| Fiber | 3 g | 10% |
| Protein | 5.9 g | 12% |
| Tryptophan | 0.05 g | |
| Threonine | 0.24 g | |
| Isoleucine | 0.25 g | |
| Leucine | 0.62 g | |
| Lysine | 0.29 g | |
| Methionine | 0.13 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.28 g | |
| Tyrosine | 0.23 g | |
| Valine | 0.34 g | |
| Histidine | 0.16 g | |
| Fat | 7.1 g | |
| Monounsaturated | 2.1 g | |
| Polyunsaturated | 0.94 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.84 g | |
| Saturated | 3.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 13.8 mg | |
| Calcium | 38.4 mg | 4% |
| Copper | 0.09 mg | 10% |
| Iron | 0.82 mg | 5% |
| Magnesium | 58.8 mg | 19% |
| Manganese | 0.25 mg | 14% |
| Phosphorus | 161 mg | 23% |
| Potassium | 446 mg | 9% |
| Selenium | 2.3 µg | 4% |
| Sodium | 153 mg | |
| Zinc | 0.81 mg | 10% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 2.7 mg | 19% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.15 mg | 12% |
| Folate (vitamin B9) | 64.7 µg | 16% |
| Cobalamin (vitamin B12) | 0.14 µg | 6% |
| Choline | 39.8 mg | 9% |
| Vitamin A | 61.5 µg | 9% |
| Vitamin C | 10.2 mg | 14% |
| Vitamin D (D2 + D3) | 15.3 IU | 3% |
| Vitamin E | 0.24 mg | 2% |
| Vitamin K | 0.89 µg | 1% |
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
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.