Recipes · Chilean · Burgers and Sandwiches
Chacarero
One serving has 518 kcal and 31 g protein, and at least a fifth of a woman's daily need of selenium (80%), niacin (79%), zinc (60%), pyridoxine (59%), thiamin (55%) and cobalamin (51%). Ready in 27 minutes.
- Preparation: 15 min
- Cooking: 12 min
- Makes: 1 serving (274 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, gluten
Ingredients
- 70 g Bread, French (baguette)
- 110 g Beef sirloin steak, raw
- 40 g Green beans, raw
- 40 g Tomatoes, raw
- 5 g Chili peppers, green, raw
- 8 g Vegetable oil
- 0.5 g Salt
Method
- Blanch the green beans in boiling water for 3-4 minutes until just tender-crisp, then drain.
- Season the beef with the salt and cook in the oil in a hot skillet for 2-3 minutes per side until cooked through to your liking.
- Split the bread and layer in the beef.
- Top with the green beans, tomato slices, and chili, then close and serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 518 kcal | 24% |
| Carbohydrates | 41.1 g | |
| Water | 173 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 30.6 g | 64% |
| Tryptophan | 0.15 g | |
| Threonine | 0.9 g | |
| Isoleucine | 1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.9 g | |
| Methionine | 0.57 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 0.88 g | |
| Tyrosine | 0.7 g | |
| Valine | 1.1 g | |
| Histidine | 0.7 g | |
| Fat | 25.6 g | |
| Monounsaturated | 8.8 g | |
| Polyunsaturated | 5.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5 g | |
| Saturated | 8 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 85.8 mg | |
| Calcium | 83.7 mg | 8% |
| Copper | 0.24 mg | 27% |
| Iron | 4.9 mg | 27% |
| Magnesium | 60.1 mg | 19% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 300 mg | 43% |
| Potassium | 618 mg | 13% |
| Selenium | 44.3 µg | 80% |
| Sodium | 676 mg | |
| Zinc | 4.8 mg | 60% |
| Thiamin (vitamin B1) | 0.61 mg | 55% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 11 mg | 79% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.77 mg | 59% |
| Folate (vitamin B9) | 119 µg | 30% |
| Cobalamin (vitamin B12) | 1.2 µg | 51% |
| Choline | 106 mg | 25% |
| Vitamin A | 33.8 µg | 5% |
| Vitamin C | 22.5 mg | 30% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 37.9 µg | 42% |
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
3.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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