Recipes · Paraguayan · Casseroles
Chipa Guasú
One serving has 468 kcal and 20 g protein, and at least a fifth of a woman's daily need of phosphorus (59%), cobalamin (48%), selenium (47%), riboflavin (47%), choline (46%) and pantothenic acid (44%). Ready in 50 minutes.
- Preparation: 10 min
- Cooking: 40 min
- Makes: 1 serving (321 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy, egg
Ingredients
- 150 g Corn, sweet, raw
- 20 g Cornmeal, white
- 40 g Milk, whole
- 50 g Eggs, whole, raw
- 30 g Queso fresco
- 20 g Onions, raw
- 10 g Butter, unsalted
- 0.7 g Salt
Method
- Preheat the oven to 180°C (355°F) and grease a small baking dish.
- Melt the butter in a pan and sauté the onion for 3-4 minutes until soft.
- Blend most of the corn kernels with the milk and egg until fairly smooth, then stir in the remaining whole kernels, the cornmeal, sautéed onion, crumbled cheese and salt.
- Pour the mixture into the baking dish and bake for 30-35 minutes until set and golden on top.
- Let cool for a few minutes before cutting and serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 468 kcal | 22% |
| Carbohydrates | 49 g | |
| Water | 225 mL | |
| Fiber | 4.1 g | 14% |
| Protein | 19.6 g | 41% |
| Tryptophan | 0.15 g | |
| Threonine | 0.57 g | |
| Isoleucine | 0.65 g | |
| Leucine | 1.4 g | |
| Lysine | 0.8 g | |
| Methionine | 0.36 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.71 g | |
| Tyrosine | 0.54 g | |
| Valine | 0.87 g | |
| Histidine | 0.37 g | |
| Fat | 23.7 g | |
| Monounsaturated | 7 g | |
| Polyunsaturated | 2.6 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 11.8 g | |
| Trans-Fats | 0.27 g | |
| Cholesterol | 232 mg | |
| Calcium | 254 mg | 25% |
| Copper | 0.16 mg | 18% |
| Iron | 2.6 mg | 15% |
| Magnesium | 81.3 mg | 26% |
| Manganese | 0.33 mg | 18% |
| Phosphorus | 410 mg | 59% |
| Potassium | 626 mg | 13% |
| Selenium | 25.8 µg | 47% |
| Sodium | 611 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.4 mg | 36% |
| Riboflavin (vitamin B2) | 0.52 mg | 47% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 44% |
| Pyridoxine (vitamin B6) | 0.32 mg | 25% |
| Folate (vitamin B9) | 137 µg | 34% |
| Cobalamin (vitamin B12) | 1.1 µg | 48% |
| Choline | 196 mg | 46% |
| Vitamin A | 248 µg | 35% |
| Vitamin C | 11.7 mg | 16% |
| Vitamin D (D2 + D3) | 94.4 IU | 16% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 1.8 µg | 2% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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