Recipes · Chilean · Casseroles
Pastel de Choclo
One serving has 675 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (132%), zinc (85%), phosphorus (72%), selenium (66%), choline (64%) and niacin (63%). Ready in 65 minutes.
- Preparation: 20 min
- Cooking: 45 min
- Makes: 1 serving (456 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: beef, dairy, egg
Ingredients
- 200 g Corn, sweet, raw
- 30 g Milk, whole
- 10 g Butter, unsalted
- 3 g Sugar
- 120 g Beef, ground, 80% lean, raw
- 30 g Onions, raw
- 10 g Olives, black
- 50 g Eggs, whole, raw
- 2 g Basil, fresh
- 0.6 g Salt
- 0.3 g Paprika
Method
- Hard-boil the egg for 9-10 minutes, then cool, peel, and slice.
- Brown the ground beef with the onion and paprika for 6-8 minutes until cooked through; stir in the olives and season with half the salt.
- Blend the corn kernels with the milk, butter, sugar, basil, and remaining salt until fairly smooth.
- Spread the beef mixture in a baking dish, arrange the egg slices over it, and pour the corn mixture evenly on top.
- Bake at 200 °C (400 °F) for 30-35 minutes until the corn topping sets and turns lightly golden on top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 675 kcal | 32% |
| Carbohydrates | 45.8 g | |
| Water | 329 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 35 g | 73% |
| Tryptophan | 0.25 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 3 g | |
| Lysine | 2.5 g | |
| Methionine | 0.88 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.9 g | |
| Histidine | 1 g | |
| Fat | 41.7 g | |
| Monounsaturated | 16.7 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.5 g | |
| Saturated | 17.2 g | |
| Trans-Fats | 1.4 g | |
| Cholesterol | 296 mg | |
| Calcium | 110 mg | 11% |
| Copper | 0.27 mg | 30% |
| Iron | 5.1 mg | 28% |
| Magnesium | 109 mg | 35% |
| Manganese | 0.42 mg | 23% |
| Phosphorus | 505 mg | 72% |
| Potassium | 1,032 mg | 22% |
| Selenium | 36 µg | 66% |
| Sodium | 502 mg | |
| Zinc | 6.8 mg | 85% |
| Thiamin (vitamin B1) | 0.41 mg | 37% |
| Riboflavin (vitamin B2) | 0.59 mg | 54% |
| Niacin (vitamin B3) | 8.8 mg | 63% |
| Pantothenic acid (vitamin B5) | 3 mg | 59% |
| Pyridoxine (vitamin B6) | 0.72 mg | 55% |
| Folate (vitamin B9) | 125 µg | 31% |
| Cobalamin (vitamin B12) | 3.2 µg | 132% |
| Choline | 270 mg | 64% |
| Vitamin A | 199 µg | 28% |
| Vitamin C | 16.3 mg | 22% |
| Vitamin D (D2 + D3) | 59.9 IU | 10% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 12.5 µg | 14% |
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
4.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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