Recipes · Mexican · Snacks
Panucho
One serving has 577 kcal and 31 g protein, and at least a fifth of a woman's daily need of niacin (109%), thiamin (105%), pyridoxine (90%), riboflavin (63%), phosphorus (62%) and folate (60%). Ready in 85 minutes.
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- Preparation: 15 min
- Cooking: 70 min
- Makes: 1 serving (326 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: poultry, sulphite
Ingredients
- 55 g Masa harina
- 45 g Water
- 25 g Black beans, dried
- 15 g Vegetable oil
- 90 g Chicken breast, boneless, skinless, raw
- 20 g Onions, red, raw
- 10 g Vinegar, cider
- 15 g Lettuce, iceberg, raw
- 30 g Tomatoes, raw
- 20 g Avocado, raw
- 1 g Salt
Method
- Mix the masa harina with the water and a pinch of the salt into a soft dough; pat into a thick tortilla and cook on a hot, dry griddle for 1-2 minutes a side until half-cooked, then let cool slightly and split it open like a pocket.
- Cook the dried black beans in fresh water for about 1 hour until soft, then drain and mash to a paste; spoon it into the split tortilla pocket.
- Heat the oil in a skillet and fry the bean-stuffed tortilla for 2 minutes a side until crisp and golden.
- Poach the chicken breast in water until cooked through (74°C/165°F), about 12 minutes, then shred it; toss the red onion with the vinegar and remaining salt to quick-pickle.
- Top the fried panucho with the shredded chicken, pickled onion, shredded lettuce, diced tomato and avocado, and serve right away.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 577 kcal | 27% |
| Carbohydrates | 63 g | |
| Water | 204 mL | |
| Fiber | 9.6 g | 33% |
| Protein | 31.3 g | 65% |
| Tryptophan | 0.36 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.7 g | |
| Lysine | 2.5 g | |
| Methionine | 0.71 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 22.9 g | |
| Monounsaturated | 6.6 g | |
| Polyunsaturated | 10.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.2 g | |
| Saturated | 3.6 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 65.7 mg | |
| Calcium | 126 mg | 13% |
| Copper | 0.43 mg | 48% |
| Iron | 6.6 mg | 37% |
| Magnesium | 132 mg | 43% |
| Manganese | 0.62 mg | 34% |
| Phosphorus | 434 mg | 62% |
| Potassium | 1,046 mg | 22% |
| Selenium | 27.3 µg | 50% |
| Sodium | 440 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 1.2 mg | 105% |
| Riboflavin (vitamin B2) | 0.69 mg | 63% |
| Niacin (vitamin B3) | 15.2 mg | 109% |
| Pantothenic acid (vitamin B5) | 2 mg | 41% |
| Pyridoxine (vitamin B6) | 1.2 mg | 90% |
| Folate (vitamin B9) | 239 µg | 60% |
| Cobalamin (vitamin B12) | 0.19 µg | 8% |
| Choline | 102 mg | 24% |
| Vitamin A | 25.9 µg | 4% |
| Vitamin C | 7.8 mg | 10% |
| Vitamin D (D2 + D3) | 0.9 IU | 0% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 39.3 µg | 44% |
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
0.7 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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