Recipes · Mexican · Snacks
Nachos
One serving has 571 kcal and 20 g protein, and at least a fifth of a woman's daily need of phosphorus (62%), calcium (48%), zinc (35%), riboflavin (29%), magnesium (28%) and selenium (25%). Ready in 18 minutes.
- Preparation: 10 min
- Cooking: 8 min
- Makes: 1 serving (218 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 60 g Tortilla chips
- 50 g Monterey Jack cheese
- 40 g Black beans, canned
- 15 g Jalapeño peppers, pickled
- 30 g Tomatoes, raw
- 20 g Sour cream
- 3 g Cilantro, fresh
Method
- Preheat the oven to 200°C (400°F) and spread the tortilla chips in a single layer on a baking sheet.
- Scatter the black beans and shredded Monterey Jack cheese evenly over the chips.
- Bake for 6-8 minutes, until the cheese is fully melted.
- Remove from the oven and top with the pickled jalapeños, diced tomato and cilantro.
- Finish with dollops of sour cream and serve immediately while hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 571 kcal | 27% |
| Carbohydrates | 50.3 g | |
| Water | 111 mL | |
| Fiber | 6.4 g | 22% |
| Protein | 19.6 g | 41% |
| Tryptophan | 0.2 g | |
| Threonine | 0.57 g | |
| Isoleucine | 0.92 g | |
| Leucine | 1.5 g | |
| Lysine | 1.3 g | |
| Methionine | 0.37 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.83 g | |
| Tyrosine | 0.69 g | |
| Valine | 1 g | |
| Histidine | 0.52 g | |
| Fat | 32.7 g | |
| Monounsaturated | 10.5 g | |
| Polyunsaturated | 6.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.9 g | |
| Saturated | 13.3 g | |
| Trans-Fats | 0.2 g | |
| Cholesterol | 56.3 mg | |
| Calcium | 478 mg | 48% |
| Copper | 0.21 mg | 23% |
| Iron | 2.3 mg | 13% |
| Magnesium | 86.2 mg | 28% |
| Manganese | 0.38 mg | 21% |
| Phosphorus | 432 mg | 62% |
| Potassium | 428 mg | 9% |
| Selenium | 13.6 µg | 25% |
| Sodium | 899 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 1.5 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.63 mg | 13% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 56.3 µg | 14% |
| Cobalamin (vitamin B12) | 0.46 µg | 19% |
| Choline | 34.7 mg | 8% |
| Vitamin A | 164 µg | 23% |
| Vitamin C | 7.7 mg | 10% |
| Vitamin D (D2 + D3) | 11 IU | 2% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 16.4 µg | 18% |
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
0.6 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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