Recipes · Panamanian · Snacks
Carimañola
One serving has 512 kcal and 13 g protein, and at least a fifth of a woman's daily need of cobalamin (51%), vitamin K (46%), vitamin C (39%), zinc (37%), manganese (31%) and pyridoxine (29%). Ready in 49 minutes.
- Preparation: 15 min
- Cooking: 34 min
- Makes: 1 serving (244 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: beef, egg
Ingredients
- 120 g Cassava, raw
- 50 g Beef, ground, 85% lean, raw
- 15 g Onions, raw
- 3 g Garlic, raw
- 20 g Tomatoes, raw
- 20 g Vegetable oil
- 15 g Eggs, whole, raw
- 0.7 g Salt
Method
- Peel and boil the cassava in water for 20-25 minutes until very tender; drain well and mash while still warm, then mix in the egg to bind.
- Fry the ground beef with the onion, garlic, tomato and salt for 6-8 minutes until cooked through and the vegetables are soft; let cool slightly.
- Take a portion of the mashed cassava dough, flatten it in your palm, spoon the beef filling into the center, and enclose it, shaping into a thick log.
- Heat the oil in a deep skillet to 175°C (350°F) and fry the carimañola for 4-5 minutes, turning, until deep golden and crisp all over.
- Drain on paper towels and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 512 kcal | 24% |
| Carbohydrates | 49 g | |
| Water | 150 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 13.3 g | 28% |
| Tryptophan | 0.1 g | |
| Threonine | 0.49 g | |
| Isoleucine | 0.56 g | |
| Leucine | 0.95 g | |
| Lysine | 0.98 g | |
| Methionine | 0.31 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.51 g | |
| Tyrosine | 0.39 g | |
| Valine | 0.64 g | |
| Histidine | 0.38 g | |
| Fat | 29.3 g | |
| Monounsaturated | 8.4 g | |
| Polyunsaturated | 12.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.5 g | |
| Saturated | 6.5 g | |
| Trans-Fats | 0.57 g | |
| Cholesterol | 89.8 mg | |
| Calcium | 46.1 mg | 5% |
| Copper | 0.19 mg | 21% |
| Iron | 1.8 mg | 10% |
| Magnesium | 40.5 mg | 13% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 161 mg | 23% |
| Potassium | 575 mg | 12% |
| Selenium | 13.8 µg | 25% |
| Sodium | 345 mg | |
| Zinc | 2.9 mg | 37% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 0.69 mg | 14% |
| Pyridoxine (vitamin B6) | 0.38 mg | 29% |
| Folate (vitamin B9) | 48.4 µg | 12% |
| Cobalamin (vitamin B12) | 1.2 µg | 51% |
| Choline | 106 mg | 25% |
| Vitamin A | 35.6 µg | 5% |
| Vitamin C | 29.5 mg | 39% |
| Vitamin D (D2 + D3) | 13.8 IU | 2% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 41.5 µg | 46% |
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
2 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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