Recipes · Mexican · Meat Dishes
Carne a la Tampiqueña
One serving has 636 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (335%), zinc (106%), riboflavin (92%), selenium (72%), pyridoxine (72%) and phosphorus (61%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (340 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, dairy, gluten
Ingredients
- 150 g Beef skirt steak, raw
- 10 g Lime juice
- 6 g Garlic, raw
- 35 g Avocado, raw
- 30 g Tomatoes, raw
- 35 g Poblano peppers, raw
- 20 g Monterey Jack cheese
- 25 g Tortillas, corn
- 20 g Enchilada sauce
- 8 g Vegetable oil
- 0.6 g Salt
Method
- Marinate the beef skirt steak with the lime juice, half the garlic and half the salt for 15-20 minutes.
- Sear the steak in a hot pan or grill for 90 seconds to 2 minutes per side for medium doneness, then rest and slice thinly against the grain.
- Roast the poblano over a flame or under a broiler until blistered, then peel, seed and slice into strips (rajas); cook briefly with the remaining garlic in a little oil for 2 minutes.
- Dip the tortilla in the warmed enchilada sauce, fold it around a little of the Monterey Jack, and warm through in a pan for 2 minutes until the cheese melts, to make a small quesadilla-style enchilada.
- Mash the avocado roughly with a pinch of salt for a simple guacamole, and dice the tomato.
- Plate the sliced steak with the poblano strips, mini enchilada, guacamole and tomato arranged alongside.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 636 kcal | 30% |
| Carbohydrates | 21.4 g | |
| Water | 232 mL | |
| Fiber | 5.2 g | 18% |
| Protein | 35.1 g | 73% |
| Tryptophan | 0.39 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3.1 g | |
| Lysine | 3.1 g | |
| Methionine | 0.91 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1.3 g | |
| Fat | 46.9 g | |
| Monounsaturated | 18.8 g | |
| Polyunsaturated | 7.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 6.3 g | |
| Saturated | 16.6 g | |
| Trans-Fats | 1.5 g | |
| Cholesterol | 124 mg | |
| Calcium | 203 mg | 20% |
| Copper | 0.43 mg | 48% |
| Iron | 6.2 mg | 35% |
| Magnesium | 72.4 mg | 23% |
| Manganese | 0.58 mg | 32% |
| Phosphorus | 426 mg | 61% |
| Potassium | 792 mg | 17% |
| Selenium | 39.4 µg | 72% |
| Sodium | 577 mg | |
| Zinc | 8.4 mg | 106% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 1 mg | 92% |
| Niacin (vitamin B3) | 7.7 mg | 55% |
| Pantothenic acid (vitamin B5) | 2.4 mg | 48% |
| Pyridoxine (vitamin B6) | 0.94 mg | 72% |
| Folate (vitamin B9) | 50.7 µg | 13% |
| Cobalamin (vitamin B12) | 8 µg | 335% |
| Choline | 101 mg | 24% |
| Vitamin A | 74.3 µg | 11% |
| Vitamin C | 40.3 mg | 54% |
| Vitamin D (D2 + D3) | 11.9 IU | 2% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 30.5 µg | 34% |
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.
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.