Recipes · Colombian · Breakfast
Calentado
One serving has 444 kcal and 18 g protein, and at least a fifth of a woman's daily need of selenium (54%), choline (46%), manganese (43%), vitamin K (42%), phosphorus (41%) and riboflavin (40%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (293 g)
- Difficulty: Easy
- Diets: Gluten-free, Dairy-free
- Contains: egg, pork
Ingredients
- 110 g Rice, white, long-grain, cooked
- 90 g Black beans, canned
- 50 g Eggs, whole, raw
- 25 g Chorizo, fresh (Mexican)
- 10 g Scallions, raw
- 8 g Vegetable oil
- 0.3 g Salt
Method
- Slice the chorizo and fry it in a pan over medium heat for 4 minutes until browned.
- Push the chorizo aside, add half the oil and tip in the cooked rice, pressing it into the hot pan so it starts to crisp and reheats through.
- Add the black beans and scallion, mix everything together and cook for 3-4 minutes until piping hot.
- In a separate small pan, fry the egg in the remaining oil to your liking.
- Season the rice and beans with a little salt, plate them with the chorizo, and top with the fried egg.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 444 kcal | 21% |
| Carbohydrates | 47.9 g | |
| Water | 204 mL | |
| Fiber | 6.9 g | 23% |
| Protein | 18.3 g | 38% |
| Tryptophan | 0.18 g | |
| Threonine | 0.59 g | |
| Isoleucine | 0.73 g | |
| Leucine | 1.3 g | |
| Lysine | 0.95 g | |
| Methionine | 0.33 g | |
| Cystine | 0.25 g | |
| Phenylalanine | 0.82 g | |
| Tyrosine | 0.48 g | |
| Valine | 0.93 g | |
| Histidine | 0.38 g | |
| Fat | 19.6 g | |
| Monounsaturated | 6.4 g | |
| Polyunsaturated | 6.8 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.9 g | |
| Saturated | 5.1 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 202 mg | |
| Calcium | 82.5 mg | 8% |
| Copper | 0.31 mg | 34% |
| Iron | 4.4 mg | 25% |
| Magnesium | 57.7 mg | 19% |
| Manganese | 0.78 mg | 43% |
| Phosphorus | 284 mg | 41% |
| Potassium | 489 mg | 10% |
| Selenium | 29.5 µg | 54% |
| Sodium | 733 mg | |
| Zinc | 2.1 mg | 27% |
| Thiamin (vitamin B1) | 0.38 mg | 35% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 3.6 mg | 26% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.32 mg | 25% |
| Folate (vitamin B9) | 149 µg | 37% |
| Cobalamin (vitamin B12) | 0.95 µg | 40% |
| Choline | 195 mg | 46% |
| Vitamin A | 85 µg | 12% |
| Vitamin C | 4.3 mg | 6% |
| Vitamin D (D2 + D3) | 56.3 IU | 9% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 37.6 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
0.5 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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