Recipes · Nicaraguan · Main Courses
Nacatamal
One serving has 668 kcal and 24 g protein, and at least a fifth of a woman's daily need of thiamin (169%), niacin (83%), riboflavin (76%), pyridoxine (65%), selenium (60%) and phosphorus (53%). Ready in 140 minutes.
- Preparation: 20 min
- Cooking: 120 min
- Makes: 1 serving (329 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free
- Contains: pork
Ingredients
- 70 g Masa harina
- 50 g Water
- 12 g Lard
- 90 g Pork shoulder, raw
- 15 g Rice, white, long-grain
- 30 g Potatoes, russet, raw
- 30 g Tomatoes, raw
- 15 g Bell pepper, green, raw
- 15 g Onions, raw
- 1 g Mint, fresh
- 1 g Salt
Method
- Mix the masa harina with the water and lard to a soft, spreadable dough, and season with a little of the salt. This is 1 portion (one tamale); multiply everything to make more.
- Spread the masa on a large square of parchment paper or foil, standing in for the traditional plantain leaf.
- Layer the pork, rice, sliced potato, tomato, bell pepper, onion, mint and remaining salt over the masa.
- Fold the parchment over the filling and masa to enclose it completely, then tie into a neat parcel.
- Steam the parcel for about 2 hours, until the masa is firm and the pork is cooked through (74°C/165°F, check by unwrapping one).
- Let rest for 10 minutes before unwrapping and serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 668 kcal | 32% |
| Carbohydrates | 74.4 g | |
| Water | 196 mL | |
| Fiber | 6 g | 20% |
| Protein | 23.7 g | 49% |
| Tryptophan | 0.25 g | |
| Threonine | 0.92 g | |
| Isoleucine | 0.95 g | |
| Leucine | 2 g | |
| Lysine | 1.6 g | |
| Methionine | 0.54 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 0.99 g | |
| Tyrosine | 0.73 g | |
| Valine | 1.2 g | |
| Histidine | 0.81 g | |
| Fat | 31 g | |
| Monounsaturated | 13.4 g | |
| Polyunsaturated | 4.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.9 g | |
| Saturated | 10.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 75.3 mg | |
| Calcium | 130 mg | 13% |
| Copper | 0.33 mg | 37% |
| Iron | 8.1 mg | 45% |
| Magnesium | 99.4 mg | 32% |
| Manganese | 0.57 mg | 32% |
| Phosphorus | 374 mg | 53% |
| Potassium | 721 mg | 15% |
| Selenium | 32.8 µg | 60% |
| Sodium | 457 mg | |
| Zinc | 4.1 mg | 51% |
| Thiamin (vitamin B1) | 1.9 mg | 169% |
| Riboflavin (vitamin B2) | 0.84 mg | 76% |
| Niacin (vitamin B3) | 11.6 mg | 83% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.85 mg | 65% |
| Folate (vitamin B9) | 167 µg | 42% |
| Cobalamin (vitamin B12) | 0.67 µg | 28% |
| Choline | 74.9 mg | 18% |
| Vitamin A | 19.1 µg | 3% |
| Vitamin C | 19.8 mg | 26% |
| Vitamin D (D2 + D3) | 75.2 IU | 13% |
| Vitamin E | 0.57 mg | 4% |
| Vitamin K | 4.1 µg | 5% |
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
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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