Recipes · Mexican · Breakfast
Mollete
One serving has 544 kcal and 23 g protein, and at least a fifth of a woman's daily need of selenium (84%), thiamin (62%), manganese (54%), phosphorus (50%), riboflavin (48%) and cobalamin (43%). Ready in 17 minutes.
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- Preparation: 10 min
- Cooking: 7 min
- Makes: 1 serving (281 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 90 g Bolillo rolls
- 80 g Refried beans, canned
- 40 g Oaxaca cheese
- 8 g Butter, unsalted
- 40 g Tomatoes, raw
- 10 g Onions, raw
- 5 g Serrano peppers, raw
- 3 g Cilantro, fresh
- 5 g Lime juice
Method
- Split the bolillo roll in half lengthwise and spread the cut sides with the softened butter.
- Toast the halves, cut-side up, under a hot broiler for 2-3 minutes until lightly golden.
- Spread the warm refried beans over each half and scatter the shredded Oaxaca cheese on top.
- Return to the broiler for 3-4 minutes, until the cheese is melted and bubbling.
- Meanwhile, toss the diced tomato, onion and chile with the lime juice and cilantro for a quick pico de gallo.
- Top the molletes with the pico de gallo and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 544 kcal | 26% |
| Carbohydrates | 65.3 g | |
| Water | 166 mL | |
| Fiber | 6.7 g | 23% |
| Protein | 23.4 g | 49% |
| Tryptophan | 0.21 g | |
| Threonine | 0.41 g | |
| Isoleucine | 0.47 g | |
| Leucine | 0.75 g | |
| Lysine | 0.41 g | |
| Methionine | 0.21 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.42 g | |
| Tyrosine | 0.43 g | |
| Valine | 0.54 g | |
| Histidine | 0.21 g | |
| Fat | 21.4 g | |
| Monounsaturated | 7.1 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 11 g | |
| Trans-Fats | 0.78 g | |
| Cholesterol | 49.7 mg | |
| Calcium | 278 mg | 28% |
| Copper | 0.31 mg | 34% |
| Iron | 5.3 mg | 29% |
| Magnesium | 73.2 mg | 24% |
| Manganese | 0.97 mg | 54% |
| Phosphorus | 351 mg | 50% |
| Potassium | 572 mg | 12% |
| Selenium | 46.4 µg | 84% |
| Sodium | 999 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.68 mg | 62% |
| Riboflavin (vitamin B2) | 0.53 mg | 48% |
| Niacin (vitamin B3) | 5.7 mg | 41% |
| Pantothenic acid (vitamin B5) | 0.75 mg | 15% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 129 µg | 32% |
| Cobalamin (vitamin B12) | 1 µg | 43% |
| Choline | 24.9 mg | 6% |
| Vitamin A | 157 µg | 22% |
| Vitamin C | 11 mg | 15% |
| Vitamin D (D2 + D3) | 6.4 IU | 1% |
| Vitamin E | 0.67 mg | 4% |
| Vitamin K | 24.4 µg | 27% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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