Recipes · Mexican · Main Courses
Tlayuda
One serving has 496 kcal and 22 g protein, and at least a fifth of a woman's daily need of phosphorus (73%), vitamin K (52%), zinc (45%), fiber (42%), cobalamin (42%) and copper (36%). Ready in 18 minutes.
- Preparation: 10 min
- Cooking: 8 min
- Makes: 1 serving (278 g)
- Difficulty: Medium
- Diets: Gluten-free
- Contains: beef, dairy
Ingredients
- 90 g Tortillas, corn
- 50 g Black beans, canned
- 20 g Beef, dried
- 30 g Oaxaca cheese
- 30 g Cabbage, green, raw
- 30 g Avocado, raw
- 20 g Salsa
- 8 g Vegetable oil
Method
- Heat the large tortilla directly on a comal or in a dry skillet, toasting for 1-2 minutes a side until lightly crisp but still pliable.
- Warm the mashed black beans and spread them evenly over the tortilla almost to the edge.
- Fry the thin dried beef strips in the oil for 1-2 minutes until lightly crisped, then scatter over the beans.
- Sprinkle the shredded Oaxaca cheese over the top and return to low heat for 1-2 minutes just to soften the cheese.
- Top with the shredded cabbage, sliced avocado and salsa, fold in half, and serve at once.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 496 kcal | 23% |
| Carbohydrates | 55.4 g | |
| Water | 172 mL | |
| Fiber | 12.3 g | 42% |
| Protein | 22.3 g | 46% |
| Tryptophan | 0.28 g | |
| Threonine | 0.86 g | |
| Isoleucine | 0.97 g | |
| Leucine | 2 g | |
| Lysine | 1.2 g | |
| Methionine | 0.47 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.8 g | |
| Valine | 1.2 g | |
| Histidine | 0.6 g | |
| Fat | 22.4 g | |
| Monounsaturated | 7.5 g | |
| Polyunsaturated | 6.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6 g | |
| Saturated | 6.7 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 39.5 mg | |
| Calcium | 265 mg | 27% |
| Copper | 0.32 mg | 36% |
| Iron | 3.1 mg | 17% |
| Magnesium | 107 mg | 35% |
| Manganese | 0.54 mg | 30% |
| Phosphorus | 510 mg | 73% |
| Potassium | 649 mg | 14% |
| Selenium | 18.1 µg | 33% |
| Sodium | 1,086 mg | |
| Zinc | 3.6 mg | 45% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 3.6 mg | 26% |
| Pantothenic acid (vitamin B5) | 0.89 mg | 18% |
| Pyridoxine (vitamin B6) | 0.47 mg | 36% |
| Folate (vitamin B9) | 79.5 µg | 20% |
| Cobalamin (vitamin B12) | 1 µg | 42% |
| Choline | 38.2 mg | 9% |
| Vitamin A | 61.9 µg | 9% |
| Vitamin C | 15.3 mg | 20% |
| Vitamin D (D2 + D3) | 5 IU | 1% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 46.8 µg | 52% |
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: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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