Recipes · Mexican · Main Courses
Chimichanga
One serving has 669 kcal and 38 g protein, and at least a fifth of a woman's daily need of selenium (87%), phosphorus (76%), niacin (70%), pyridoxine (55%), riboflavin (51%) and vitamin K (48%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (324 g)
- Difficulty: Medium
- Diets: High protein
- Contains: dairy, gluten, poultry
Ingredients
- 60 g Tortillas, flour
- 120 g Chicken thighs, boneless, skinless, raw
- 40 g Refried beans, canned
- 25 g Monterey Jack cheese
- 25 g Salsa
- 20 g Sour cream
- 15 g Onions, raw
- 0.5 g Cumin
- 18 g Vegetable oil
Method
- Simmer the chicken thigh in water for 15 minutes until cooked through with no pink, then shred it and toss with the cumin and onion.
- Warm the flour tortilla briefly so it's pliable, then spread with the refried beans and top with the shredded chicken and half the cheese.
- Fold the sides in and roll tightly into a sealed parcel, securing with a toothpick if needed.
- Heat the oil in a pan to 175 °C (350 °F) and fry the parcel for 2-3 minutes a side until deep golden and crisp all over.
- Drain briefly on paper towel and remove the toothpick.
- Top with the salsa, sour cream and remaining cheese and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 669 kcal | 32% |
| Carbohydrates | 39.4 g | |
| Water | 203 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 37.9 g | 79% |
| Tryptophan | 0.39 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 2.9 g | |
| Methionine | 0.91 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.7 g | |
| Histidine | 1 g | |
| Fat | 39.7 g | |
| Monounsaturated | 10.2 g | |
| Polyunsaturated | 13.4 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.6 g | |
| Saturated | 12.7 g | |
| Trans-Fats | 0.34 g | |
| Cholesterol | 147 mg | |
| Calcium | 332 mg | 33% |
| Copper | 0.24 mg | 27% |
| Iron | 4.5 mg | 25% |
| Magnesium | 71.8 mg | 23% |
| Manganese | 0.54 mg | 30% |
| Phosphorus | 533 mg | 76% |
| Potassium | 648 mg | 14% |
| Selenium | 47.8 µg | 87% |
| Sodium | 1,063 mg | |
| Zinc | 3.4 mg | 43% |
| Thiamin (vitamin B1) | 0.45 mg | 41% |
| Riboflavin (vitamin B2) | 0.56 mg | 51% |
| Niacin (vitamin B3) | 9.8 mg | 70% |
| Pantothenic acid (vitamin B5) | 0.62 mg | 12% |
| Pyridoxine (vitamin B6) | 0.71 mg | 55% |
| Folate (vitamin B9) | 70.8 µg | 18% |
| Cobalamin (vitamin B12) | 0.98 µg | 41% |
| Choline | 81 mg | 19% |
| Vitamin A | 88.8 µg | 13% |
| Vitamin C | 1.8 mg | 2% |
| Vitamin D (D2 + D3) | 6.7 IU | 1% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 43 µg | 48% |
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
1.2 kg CO2e a serving: about average for main dishes 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.