Recipes · Nicaraguan · Pancakes and Crepes
Güirila
One serving has 249 kcal and 9 g protein, and at least a fifth of a woman's daily need of thiamin (38%), phosphorus (34%), niacin (26%), riboflavin (24%), magnesium (21%) and pantothenic acid (21%). Ready in 13 minutes.
- Preparation: 5 min
- Cooking: 8 min
- Makes: 1 serving (181 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 120 g Corn, sweet, raw
- 15 g Masa harina
- 20 g Milk, whole
- 5 g Sugar
- 0.5 g Salt
- 20 g Queso fresco
Method
- Blend the fresh corn kernels with the milk, sugar and salt until fairly smooth, then stir in the masa harina to bind.
- Heat a dry griddle or comal over medium heat and pour on a ladleful of the batter, spreading it into a thick round about 12 cm across.
- Cook for 3-4 minutes a side until set and lightly golden, turning once.
- Serve warm, topped with the crumbled queso fresco.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 249 kcal | 12% |
| Carbohydrates | 40.5 g | |
| Water | 121 mL | |
| Fiber | 3.4 g | 11% |
| Protein | 9.4 g | 20% |
| Tryptophan | 0.04 g | |
| Threonine | 0.22 g | |
| Isoleucine | 0.23 g | |
| Leucine | 0.63 g | |
| Lysine | 0.25 g | |
| Methionine | 0.12 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.27 g | |
| Tyrosine | 0.21 g | |
| Valine | 0.32 g | |
| Histidine | 0.16 g | |
| Fat | 7.6 g | |
| Monounsaturated | 2 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1 g | |
| Saturated | 3.4 g | |
| Trans-Fats | 0.17 g | |
| Cholesterol | 15.8 mg | |
| Calcium | 159 mg | 16% |
| Copper | 0.11 mg | 12% |
| Iron | 1.9 mg | 11% |
| Magnesium | 65.2 mg | 21% |
| Manganese | 0.26 mg | 14% |
| Phosphorus | 235 mg | 34% |
| Potassium | 416 mg | 9% |
| Selenium | 6.9 µg | 13% |
| Sodium | 371 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.42 mg | 38% |
| Riboflavin (vitamin B2) | 0.26 mg | 24% |
| Niacin (vitamin B3) | 3.6 mg | 26% |
| Pantothenic acid (vitamin B5) | 1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 77.1 µg | 19% |
| Cobalamin (vitamin B12) | 0.43 µg | 18% |
| Choline | 34.3 mg | 8% |
| Vitamin A | 64.8 µg | 9% |
| Vitamin C | 8.2 mg | 11% |
| Vitamin D (D2 + D3) | 32.2 IU | 5% |
| Vitamin E | 0.19 mg | 1% |
| Vitamin K | 0.62 µg | 1% |
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
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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