Recipes · Costa Rican · Main Courses
Casado
One serving has 710 kcal and 42 g protein, and at least a fifth of a woman's daily need of niacin (119%), pyridoxine (115%), vitamin K (87%), phosphorus (81%), selenium (78%) and manganese (66%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (448 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: poultry
Ingredients
- 60 g Rice, white, long-grain
- 80 g Black beans, canned
- 130 g Chicken breast, boneless, skinless, raw
- 45 g Cabbage, green, raw
- 25 g Tomatoes, raw
- 60 g Plantains, ripe, raw
- 30 g Tortillas, corn
- 12 g Vegetable oil
- 5 g Lime juice
- 0.5 g Salt
- 0.3 g Black pepper
Method
- Cook the rice in salted water, covered, for 18 minutes; warm the black beans separately in a small pot.
- Season the chicken breast with salt and pepper and grill or pan-fry it in a little oil for 5-6 minutes a side until cooked through and the juices run clear.
- Toss the shredded cabbage and tomato with the lime juice and a pinch of salt to make the simple slaw.
- Fry the ripe plantain slices in the remaining oil for 2 minutes a side until golden and caramelized at the edges.
- Warm the corn tortilla briefly in a dry pan.
- Plate the rice, beans, chicken, slaw, plantain and tortilla side by side on one plate, the way a casado is always served.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 710 kcal | 34% |
| Carbohydrates | 97.9 g | |
| Water | 286 mL | |
| Fiber | 10.7 g | 36% |
| Protein | 41.7 g | 87% |
| Tryptophan | 0.49 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.4 g | |
| Lysine | 3.4 g | |
| Methionine | 0.97 g | |
| Cystine | 0.48 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.2 g | |
| Histidine | 1.4 g | |
| Fat | 17.2 g | |
| Monounsaturated | 4 g | |
| Polyunsaturated | 8.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7 g | |
| Saturated | 2.9 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 94.9 mg | |
| Calcium | 100 mg | 10% |
| Copper | 0.45 mg | 50% |
| Iron | 5.6 mg | 31% |
| Magnesium | 132 mg | 42% |
| Manganese | 1.2 mg | 66% |
| Phosphorus | 565 mg | 81% |
| Potassium | 1,243 mg | 26% |
| Selenium | 42.6 µg | 78% |
| Sodium | 588 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 0.68 mg | 62% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 16.6 mg | 119% |
| Pantothenic acid (vitamin B5) | 3 mg | 61% |
| Pyridoxine (vitamin B6) | 1.5 mg | 115% |
| Folate (vitamin B9) | 237 µg | 59% |
| Cobalamin (vitamin B12) | 0.27 µg | 11% |
| Choline | 148 mg | 35% |
| Vitamin A | 58.2 µg | 8% |
| Vitamin C | 34.6 mg | 46% |
| Vitamin D (D2 + D3) | 1.3 IU | 0% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 77.9 µg | 87% |
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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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