Recipes · Chilean · Burgers and Sandwiches
Barros Luco
One serving has 584 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (91%), selenium (84%), zinc (70%), niacin (66%), phosphorus (64%) and pyridoxine (48%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (203 g)
- Difficulty: Easy
- Diets: High protein
- Contains: beef, dairy, gluten
Ingredients
- 60 g Bread, white
- 100 g Beef sirloin steak, raw
- 35 g Swiss cheese
- 8 g Vegetable oil
Method
- Season the beef and cook in a hot skillet with the oil for 2-3 minutes per side until cooked through to your liking.
- Split the bread and toast lightly.
- Lay the beef on the bottom half, top with the cheese, and melt it briefly under a broiler or in the hot pan for 1-2 minutes.
- Close the sandwich and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 584 kcal | 28% |
| Carbohydrates | 30 g | |
| Water | 99.5 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 35 g | 73% |
| Tryptophan | 0.27 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.6 g | |
| Lysine | 2.5 g | |
| Methionine | 0.78 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.7 g | |
| Histidine | 0.99 g | |
| Fat | 35.3 g | |
| Monounsaturated | 11.2 g | |
| Polyunsaturated | 6.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.8 g | |
| Saturated | 13.9 g | |
| Trans-Fats | 0.42 g | |
| Cholesterol | 111 mg | |
| Calcium | 463 mg | 46% |
| Copper | 0.16 mg | 18% |
| Iron | 3.5 mg | 20% |
| Magnesium | 47.7 mg | 15% |
| Manganese | 0.4 mg | 22% |
| Phosphorus | 450 mg | 64% |
| Potassium | 404 mg | 9% |
| Selenium | 46.2 µg | 84% |
| Sodium | 403 mg | |
| Zinc | 5.6 mg | 70% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.33 mg | 30% |
| Niacin (vitamin B3) | 9.3 mg | 66% |
| Pantothenic acid (vitamin B5) | 1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.62 mg | 48% |
| Folate (vitamin B9) | 14.5 µg | 4% |
| Cobalamin (vitamin B12) | 2.2 µg | 91% |
| Choline | 88 mg | 21% |
| Vitamin A | 101 µg | 14% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 16.7 µg | 19% |
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
3.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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