Recipes · Chilean · Burgers and Sandwiches
Completo
One serving has 491 kcal and 12 g protein, and at least a fifth of a woman's daily need of cobalamin (44%), vitamin K (44%), selenium (39%), niacin (33%), thiamin (32%) and phosphorus (30%). Ready in 18 minutes.
- Preparation: 10 min
- Cooking: 8 min
- Makes: 1 serving (210 g)
- Difficulty: Easy
- Diets: Dairy-free
- Contains: beef, egg, gluten, mustard, pork
Ingredients
- 60 g Frankfurters
- 50 g Hamburger buns
- 40 g Avocado, raw
- 30 g Tomatoes, raw
- 15 g Mayonnaise
- 15 g Sauerkraut
Method
- Boil or grill the frankfurter for 5-6 minutes until piping hot all the way through.
- Toast the bun lightly and mash the avocado with a fork.
- Nestle the frankfurter in the bun and spread the mashed avocado over it.
- Top with the diced tomato, a drizzle of mayonnaise, and the sauerkraut, then serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 491 kcal | 23% |
| Carbohydrates | 32.9 g | |
| Water | 125 mL | |
| Fiber | 4.4 g | 15% |
| Protein | 12.4 g | 26% |
| Tryptophan | 0.08 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.37 g | |
| Leucine | 0.63 g | |
| Lysine | 0.65 g | |
| Methionine | 0.2 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.33 g | |
| Tyrosine | 0.26 g | |
| Valine | 0.4 g | |
| Histidine | 0.23 g | |
| Fat | 34.9 g | |
| Monounsaturated | 13.7 g | |
| Polyunsaturated | 11 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.9 g | |
| Saturated | 7.6 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 52.5 mg | |
| Calcium | 145 mg | 15% |
| Copper | 0.22 mg | 24% |
| Iron | 3 mg | 16% |
| Magnesium | 37.5 mg | 12% |
| Manganese | 0.4 mg | 22% |
| Phosphorus | 209 mg | 30% |
| Potassium | 455 mg | 10% |
| Selenium | 21.7 µg | 39% |
| Sodium | 1,100 mg | |
| Zinc | 1.5 mg | 18% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 4.7 mg | 33% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.29 mg | 22% |
| Folate (vitamin B9) | 95 µg | 24% |
| Cobalamin (vitamin B12) | 1.1 µg | 44% |
| Choline | 21.7 mg | 5% |
| Vitamin A | 32.5 µg | 5% |
| Vitamin C | 10.5 mg | 14% |
| Vitamin D (D2 + D3) | 1.1 IU | 0% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 39.6 µg | 44% |
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
0.6 kg CO2e a serving: lower than most main dishes 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.