Recipes · Belizean · Snacks
Garnaches
One serving has 400 kcal and 11 g protein, and at least a fifth of a woman's daily need of phosphorus (59%), vitamin K (57%), copper (28%), fiber (26%), manganese (26%) and zinc (26%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (203 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 60 g Tortillas, corn
- 15 g Vegetable oil
- 60 g Refried beans, canned
- 20 g Cotija cheese
- 30 g Cabbage, green, raw
- 15 g Onions, raw
- 3 g Hot sauce
Method
- Fry the corn tortillas in the oil in a skillet for 1-2 minutes per side until crisp and lightly browned; drain on paper towel.
- Warm the refried beans in a small pan, then spread them over the crisp tortillas.
- Top with the shredded cabbage, minced onion, and crumbled cotija cheese.
- Finish with a few drops of hot sauce and serve immediately while the tortillas are still crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 400 kcal | 19% |
| Carbohydrates | 38.9 g | |
| Water | 126 mL | |
| Fiber | 7.6 g | 26% |
| Protein | 11.2 g | 23% |
| Tryptophan | 0.03 g | |
| Threonine | 0.15 g | |
| Isoleucine | 0.14 g | |
| Leucine | 0.44 g | |
| Lysine | 0.12 g | |
| Methionine | 0.08 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.18 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.19 g | |
| Histidine | 0.12 g | |
| Fat | 23.3 g | |
| Monounsaturated | 5.6 g | |
| Polyunsaturated | 10 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.8 g | |
| Saturated | 6.2 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 20 mg | |
| Calcium | 245 mg | 25% |
| Copper | 0.25 mg | 28% |
| Iron | 1.9 mg | 11% |
| Magnesium | 78.8 mg | 25% |
| Manganese | 0.46 mg | 26% |
| Phosphorus | 415 mg | 59% |
| Potassium | 420 mg | 9% |
| Selenium | 10.7 µg | 19% |
| Sodium | 650 mg | |
| Zinc | 2.1 mg | 26% |
| Thiamin (vitamin B1) | 0.11 mg | 10% |
| Riboflavin (vitamin B2) | 0.16 mg | 15% |
| Niacin (vitamin B3) | 1.2 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.26 mg | 5% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 20.9 µg | 5% |
| Cobalamin (vitamin B12) | 0.45 µg | 19% |
| Choline | 15.2 mg | 4% |
| Vitamin A | 47.5 µg | 7% |
| Vitamin C | 14.3 mg | 19% |
| Vitamin D (D2 + D3) | 4.2 IU | 1% |
| Vitamin E | 1.6 mg | 10% |
| Vitamin K | 50.9 µg | 57% |
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
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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