Recipes · Mexican · Finger Foods
Taquito
One serving has 477 kcal and 26 g protein, and at least a fifth of a woman's daily need of pyridoxine (72%), niacin (69%), phosphorus (63%), selenium (49%), vitamin K (43%) and pantothenic acid (31%). Ready in 18 minutes.
- Preparation: 10 min
- Cooking: 8 min
- Makes: 1 serving (224 g)
- Difficulty: Easy
- Diets: Gluten-free
- Contains: dairy, poultry
Ingredients
- 90 g Chicken breast, boneless, skinless, raw
- 60 g Tortillas, corn
- 20 g Vegetable oil
- 10 g Onions, raw
- 3 g Garlic, raw
- 20 g Tomatoes, raw
- 0.5 g Salt
- 10 g Sour cream
- 10 g Queso fresco
Method
- Poach or pan-fry the chicken breast until cooked through (74°C/165°F), then shred it finely; mix with the finely chopped onion, garlic, diced tomato and salt.
- Warm the tortillas briefly so they are pliable, then place a spoonful of the chicken filling along one edge of each and roll up tightly, securing with a toothpick if needed.
- Heat the oil in a skillet over medium-high heat and fry the rolled taquitos for 2-3 minutes per side until crisp and golden all over.
- Drain on paper towels and remove the toothpicks.
- Serve hot, topped with a drizzle of sour cream and crumbled queso fresco.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 477 kcal | 23% |
| Carbohydrates | 30.3 g | |
| Water | 136 mL | |
| Fiber | 4.3 g | 14% |
| Protein | 26.2 g | 55% |
| Tryptophan | 0.29 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 2.1 g | |
| Lysine | 2.1 g | |
| Methionine | 0.61 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.89 g | |
| Valine | 1.3 g | |
| Histidine | 0.88 g | |
| Fat | 28.4 g | |
| Monounsaturated | 6.6 g | |
| Polyunsaturated | 12.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.4 g | |
| Saturated | 6.2 g | |
| Trans-Fats | 0.3 g | |
| Cholesterol | 78.5 mg | |
| Calcium | 130 mg | 13% |
| Copper | 0.16 mg | 18% |
| Iron | 1.2 mg | 7% |
| Magnesium | 75.8 mg | 24% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 438 mg | 63% |
| Potassium | 512 mg | 11% |
| Selenium | 27 µg | 49% |
| Sodium | 341 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 9.7 mg | 69% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 31% |
| Pyridoxine (vitamin B6) | 0.94 mg | 72% |
| Folate (vitamin B9) | 17.4 µg | 4% |
| Cobalamin (vitamin B12) | 0.38 µg | 16% |
| Choline | 87.7 mg | 21% |
| Vitamin A | 51.3 µg | 7% |
| Vitamin C | 4.5 mg | 6% |
| Vitamin D (D2 + D3) | 11.9 IU | 2% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 38.7 µg | 43% |
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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