Recipes · Colombian · Snacks
Aborrajado
One serving has 607 kcal and 13 g protein, and at least a fifth of a woman's daily need of vitamin K (100%), selenium (39%), phosphorus (37%), vitamin C (37%), cobalamin (35%) and pyridoxine (33%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (250 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 150 g Plantains, ripe, raw
- 40 g Queso fresco
- 20 g Eggs, whole, raw
- 15 g Flour, all-purpose
- 25 g Vegetable oil
Method
- Slice the ripe plantain lengthwise into flat pieces, about 1 cm thick.
- Fry the plantain slices in the oil for 2-3 minutes per side until soft and golden; drain and let cool slightly.
- Sandwich a piece of the cheese between two plantain slices, pressing gently to seal.
- Whisk the egg with the flour to make a thin batter, and dip each plantain sandwich in it to coat.
- Return to the hot oil and fry for 2-3 minutes per side until the batter is golden and the cheese is melted; drain and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 607 kcal | 29% |
| Carbohydrates | 60.6 g | |
| Water | 135 mL | |
| Fiber | 3 g | 10% |
| Protein | 13.3 g | 28% |
| Tryptophan | 0.05 g | |
| Threonine | 0.15 g | |
| Isoleucine | 0.19 g | |
| Leucine | 0.32 g | |
| Lysine | 0.22 g | |
| Methionine | 0.1 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.21 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.23 g | |
| Histidine | 0.1 g | |
| Fat | 37.1 g | |
| Monounsaturated | 8.8 g | |
| Polyunsaturated | 15.2 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 13.3 g | |
| Saturated | 9.6 g | |
| Trans-Fats | 0.51 g | |
| Cholesterol | 102 mg | |
| Calcium | 244 mg | 24% |
| Copper | 0.16 mg | 18% |
| Iron | 2 mg | 11% |
| Magnesium | 69.3 mg | 22% |
| Manganese | 0.33 mg | 18% |
| Phosphorus | 258 mg | 37% |
| Potassium | 826 mg | 18% |
| Selenium | 21.2 µg | 39% |
| Sodium | 335 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 1.9 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.97 mg | 19% |
| Pyridoxine (vitamin B6) | 0.43 mg | 33% |
| Folate (vitamin B9) | 72.7 µg | 18% |
| Cobalamin (vitamin B12) | 0.85 µg | 35% |
| Choline | 84.1 mg | 20% |
| Vitamin A | 206 µg | 29% |
| Vitamin C | 27.6 mg | 37% |
| Vitamin D (D2 + D3) | 60.4 IU | 10% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 89.7 µg | 100% |
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
0.5 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks 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.