Recipes · Ecuadorian · Meat Dishes
Fritada
One serving has 577 kcal and 37 g protein, and at least a fifth of a woman's daily need of thiamin (146%), selenium (100%), zinc (81%), pyridoxine (67%), cobalamin (62%) and phosphorus (61%). Ready in 75 minutes.
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- Preparation: 15 min
- Cooking: 60 min
- Makes: 1 serving (383 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: pork
Ingredients
- 200 g Pork shoulder, raw
- 30 g Orange juice
- 8 g Garlic, raw
- 1 g Cumin
- 80 g Hominy, canned
- 30 g Onions, red, raw
- 25 g Tomatoes, raw
- 8 g Lime juice
- 0.8 g Salt
Method
- Cut the pork shoulder into large chunks and season with the garlic, cumin and half the salt.
- Place in a wide, heavy pot with the orange juice and just enough water to cover the bottom.
- Simmer, uncovered, over medium-low heat for 45-50 minutes, until the water evaporates and the pork starts to fry in its own rendered fat.
- Keep cooking, turning occasionally, for another 15-20 minutes until deeply browned and crisp on the outside and fully cooked through with no pink inside.
- While the pork cooks, warm the hominy and toss the sliced red onion and tomato with the lime juice and remaining salt for a quick side salad.
- Serve the pork hot with the hominy and onion-tomato salad alongside.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 577 kcal | 27% |
| Carbohydrates | 22.1 g | |
| Water | 283 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 37 g | 77% |
| Tryptophan | 0.43 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 3.1 g | |
| Methionine | 0.92 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.9 g | |
| Histidine | 1.4 g | |
| Fat | 37.1 g | |
| Monounsaturated | 16.4 g | |
| Polyunsaturated | 4.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.6 g | |
| Saturated | 12.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 142 mg | |
| Calcium | 75.8 mg | 8% |
| Copper | 0.27 mg | 30% |
| Iron | 3.6 mg | 20% |
| Magnesium | 64.2 mg | 21% |
| Manganese | 0.32 mg | 18% |
| Phosphorus | 430 mg | 61% |
| Potassium | 834 mg | 18% |
| Selenium | 54.8 µg | 100% |
| Sodium | 660 mg | |
| Zinc | 6.5 mg | 81% |
| Thiamin (vitamin B1) | 1.6 mg | 146% |
| Riboflavin (vitamin B2) | 0.59 mg | 54% |
| Niacin (vitamin B3) | 8.1 mg | 58% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 35% |
| Pyridoxine (vitamin B6) | 0.87 mg | 67% |
| Folate (vitamin B9) | 30.4 µg | 8% |
| Cobalamin (vitamin B12) | 1.5 µg | 62% |
| Choline | 132 mg | 31% |
| Vitamin A | 18.3 µg | 3% |
| Vitamin C | 27.3 mg | 36% |
| Vitamin D (D2 + D3) | 140 IU | 23% |
| Vitamin E | 0.63 mg | 4% |
| Vitamin K | 2.5 µg | 3% |
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
1.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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