Recipes · Chilean · Side Dishes
Milcao
One serving has 286 kcal and 12 g protein, and at least a fifth of a woman's daily need of vitamin C (40%), pyridoxine (35%), vitamin K (24%) and copper (20%). Ready in 40 minutes.
- Preparation: 20 min
- Cooking: 20 min
- Makes: 1 serving (176 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: pork
Ingredients
- 150 g Potatoes, raw
- 15 g Pork rinds
- 0.5 g Salt
- 10 g Vegetable oil
Method
- Grate half the potato finely and squeeze out the liquid in a cloth; boil and mash the other half.
- Combine the grated and mashed potato with the salt to make a workable dough.
- Flatten a portion of the dough, place a little chopped pork rind in the center, and fold the dough over to enclose it, shaping into a small flat cake.
- Fry in the oil in a skillet over medium heat for 4-5 minutes per side until golden and cooked through (or bake at 200 °C/400 °F for 25-30 minutes).
- Serve hot, straight from the pan, while the crust is still crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 286 kcal | 13% |
| Carbohydrates | 26.2 g | |
| Water | 119 mL | |
| Fiber | 3.1 g | 11% |
| Protein | 12.3 g | 26% |
| Tryptophan | 0.05 g | |
| Threonine | 0.37 g | |
| Isoleucine | 0.31 g | |
| Leucine | 0.65 g | |
| Lysine | 0.58 g | |
| Methionine | 0.12 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.41 g | |
| Tyrosine | 0.25 g | |
| Valine | 0.52 g | |
| Histidine | 0.16 g | |
| Fat | 14.8 g | |
| Monounsaturated | 4.5 g | |
| Polyunsaturated | 6.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.6 g | |
| Saturated | 3.3 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 14.3 mg | |
| Calcium | 22.6 mg | 2% |
| Copper | 0.18 mg | 20% |
| Iron | 1.4 mg | 8% |
| Magnesium | 36.2 mg | 12% |
| Manganese | 0.24 mg | 13% |
| Phosphorus | 98.3 mg | 14% |
| Potassium | 657 mg | 14% |
| Selenium | 6.8 µg | 12% |
| Sodium | 475 mg | |
| Zinc | 0.53 mg | 7% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.09 mg | 8% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.51 mg | 10% |
| Pyridoxine (vitamin B6) | 0.45 mg | 35% |
| Folate (vitamin B9) | 22.5 µg | 6% |
| Cobalamin (vitamin B12) | 0.1 µg | 4% |
| Choline | 42.9 mg | 10% |
| Vitamin A | 1.8 µg | 0% |
| Vitamin C | 29.6 mg | 40% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.91 mg | 6% |
| Vitamin K | 21.4 µg | 24% |
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.
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