Recipes · Peruvian · Main Courses
Rocoto Relleno
One serving has 589 kcal and 38 g protein, and at least a fifth of a woman's daily need of vitamin C (158%), cobalamin (140%), zinc (90%), pyridoxine (79%), selenium (73%) and phosphorus (70%). Ready in 50 minutes.
- Preparation: 10 min
- Cooking: 40 min
- Makes: 1 serving (354 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein, Low carb
- Contains: beef, dairy, egg
Ingredients
- 80 g Chili peppers, red, raw
- 120 g Beef, ground, 85% lean, raw
- 30 g Onions, raw
- 4 g Garlic, raw
- 50 g Eggs, whole, raw
- 20 g Milk, whole
- 25 g Monterey Jack cheese
- 8 g Raisins
- 8 g Olives, black
- 8 g Vegetable oil
- 0.7 g Salt
Method
- Cut the tops off the peppers, scoop out the seeds and membranes, and blanch in boiling water for 3 minutes to tame the heat; drain and set aside.
- Fry the onion and garlic for 3-4 minutes, then add the ground beef and cook, breaking it up, for 6-8 minutes until browned; season with the salt.
- Off the heat, beat the egg and stir half of it, along with the milk, raisins and olives, into the beef mixture.
- Stuff the peppers with the beef filling, top with the shredded cheese, and place in a baking dish.
- Bake at 190°C (375°F) for 20-25 minutes until the peppers are tender and the cheese is melted and golden, then serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 589 kcal | 28% |
| Carbohydrates | 19.5 g | |
| Water | 252 mL | |
| Fiber | 2.3 g | 8% |
| Protein | 37.8 g | 79% |
| Tryptophan | 0.31 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3 g | |
| Lysine | 3 g | |
| Methionine | 0.96 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.3 g | |
| Valine | 2.1 g | |
| Histidine | 1.2 g | |
| Fat | 40.3 g | |
| Monounsaturated | 14.4 g | |
| Polyunsaturated | 6.6 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.6 g | |
| Saturated | 15 g | |
| Trans-Fats | 1.1 g | |
| Cholesterol | 292 mg | |
| Calcium | 293 mg | 29% |
| Copper | 0.3 mg | 33% |
| Iron | 5.2 mg | 29% |
| Magnesium | 62 mg | 20% |
| Manganese | 0.31 mg | 17% |
| Phosphorus | 489 mg | 70% |
| Potassium | 847 mg | 18% |
| Selenium | 39.9 µg | 73% |
| Sodium | 650 mg | |
| Zinc | 7.2 mg | 90% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.63 mg | 57% |
| Niacin (vitamin B3) | 6.8 mg | 48% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 36% |
| Pyridoxine (vitamin B6) | 1 mg | 79% |
| Folate (vitamin B9) | 60.8 µg | 15% |
| Cobalamin (vitamin B12) | 3.4 µg | 140% |
| Choline | 240 mg | 57% |
| Vitamin A | 183 µg | 26% |
| Vitamin C | 119 mg | 158% |
| Vitamin D (D2 + D3) | 60.3 IU | 10% |
| Vitamin E | 2.2 mg | 14% |
| Vitamin K | 28.9 µg | 32% |
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
4.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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