Recipes · Mexican · Pancakes and Crepes
Marquesita
One serving has 415 kcal and 14 g protein, and at least a fifth of a woman's daily need of selenium (40%), riboflavin (40%), phosphorus (39%), cobalamin (34%), calcium (27%) and thiamin (26%). Ready in 9 minutes.
- Preparation: 5 min
- Cooking: 4 min
- Makes: 1 serving (146 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, egg, gluten, nut
Ingredients
- 30 g Flour, all-purpose
- 40 g Milk, whole
- 20 g Eggs, whole, raw
- 5 g Sugar
- 5 g Butter, unsalted
- 20 g Chocolate hazelnut spread
- 25 g Edam cheese
- 0.5 g Salt
Method
- Whisk the flour, milk, egg, sugar and salt into a smooth, thin batter, then melt the butter and stir it in.
- Heat a lightly greased crepe pan or griddle over medium heat (180°C/355°F) and pour on the batter, spreading it out very thin.
- Cook for 2-3 minutes without flipping, until the edges lift and the crepe turns crisp and golden all over.
- Loosen the crepe, spread the chocolate hazelnut spread over one side and scatter the grated Edam cheese on top.
- While still warm and pliable, fold in the sides and roll the crepe up tightly, then cut in half to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 415 kcal | 20% |
| Carbohydrates | 42.8 g | |
| Water | 65.3 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 14.2 g | 30% |
| Tryptophan | 0.18 g | |
| Threonine | 0.48 g | |
| Isoleucine | 0.64 g | |
| Leucine | 1.2 g | |
| Lysine | 1 g | |
| Methionine | 0.35 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.72 g | |
| Tyrosine | 0.62 g | |
| Valine | 0.83 g | |
| Histidine | 0.43 g | |
| Fat | 20.6 g | |
| Monounsaturated | 4.3 g | |
| Polyunsaturated | 0.9 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.67 g | |
| Saturated | 14.3 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 111 mg | |
| Calcium | 267 mg | 27% |
| Copper | 0.17 mg | 19% |
| Iron | 2.8 mg | 15% |
| Magnesium | 33.4 mg | 11% |
| Manganese | 0.39 mg | 22% |
| Phosphorus | 271 mg | 39% |
| Potassium | 242 mg | 5% |
| Selenium | 22.2 µg | 40% |
| Sodium | 492 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 1.9 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.73 mg | 15% |
| Pyridoxine (vitamin B6) | 0.1 mg | 8% |
| Folate (vitamin B9) | 73.3 µg | 18% |
| Cobalamin (vitamin B12) | 0.81 µg | 34% |
| Choline | 72.8 mg | 17% |
| Vitamin A | 146 µg | 21% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 41.8 IU | 7% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 1.6 µg | 2% |
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.
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