Recipes · Panamanian · Beverages
Chicheme
One serving has 219 kcal and 6 g protein, and at least a fifth of a woman's daily need of phosphorus (21%) and riboflavin (21%). Ready in 550 minutes.
- Preparation: 490 min
- Cooking: 60 min
- Makes: 1 serving (244 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 30 g Corn kernels, dried
- 100 g Milk, whole
- 12 g Sugar
- 0.5 g Cinnamon
- 100 g Water
- 1 g Ginger, fresh
Method
- Soak the dried corn kernels overnight, then boil in fresh water for about 1 hour until tender and starting to burst.
- Drain, reserving some of the cooking liquid, and let the corn cool slightly.
- Blend a third of the cooked corn with the milk, sugar, cinnamon and grated ginger until fairly smooth, then stir back in the rest of the whole kernels and a little of the reserved liquid to the consistency you like.
- Chill well and serve cold.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 219 kcal | 10% |
| Carbohydrates | 39.7 g | |
| Water | 192 mL | |
| Fiber | 0.29 g | 1% |
| Protein | 6 g | 13% |
| Tryptophan | 0.06 g | |
| Threonine | 0.24 g | |
| Isoleucine | 0.27 g | |
| Leucine | 0.65 g | |
| Lysine | 0.35 g | |
| Methionine | 0.14 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.3 g | |
| Tyrosine | 0.27 g | |
| Valine | 0.35 g | |
| Histidine | 0.18 g | |
| Fat | 4.7 g | |
| Monounsaturated | 1.2 g | |
| Polyunsaturated | 0.85 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.75 g | |
| Saturated | 2.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 10 mg | |
| Calcium | 123 mg | 12% |
| Copper | 0.13 mg | 14% |
| Iron | 0.9 mg | 5% |
| Magnesium | 49.8 mg | 16% |
| Manganese | 0.24 mg | 13% |
| Phosphorus | 148 mg | 21% |
| Potassium | 225 mg | 5% |
| Selenium | 8.4 µg | 15% |
| Sodium | 57.8 mg | |
| Zinc | 1.1 mg | 13% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 1.2 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.5 mg | 10% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 5.1 µg | 1% |
| Cobalamin (vitamin B12) | 0.45 µg | 19% |
| Choline | 14.6 mg | 3% |
| Vitamin A | 46.1 µg | 7% |
| Vitamin C | 0.07 mg | 0% |
| Vitamin D (D2 + D3) | 51 IU | 9% |
| Vitamin E | 0.08 mg | 1% |
| Vitamin K | 0.46 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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