Recipes · Paraguayan · Snacks
Lampreado
One serving has 442 kcal and 13 g protein, and at least a fifth of a woman's daily need of phosphorus (60%), selenium (51%), thiamin (38%), riboflavin (37%), calcium (36%) and cobalamin (31%). Ready in 18 minutes.
- Preparation: 10 min
- Cooking: 8 min
- Makes: 1 serving (138 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 50 g Flour, all-purpose
- 25 g Milk, whole
- 15 g Eggs, whole, raw
- 2 g Baking powder
- 30 g Queso fresco
- 15 g Vegetable oil
- 0.5 g Salt
Method
- Mix the flour, baking powder and salt, then work in the milk and egg to make a soft, slightly sticky dough.
- Flatten the dough into a round disk about 1 cm thick and place a third of the cheese in the center; fold the dough over to enclose it.
- Heat the oil in a skillet over medium heat and fry the filled dough for 3-4 minutes a side until golden and cooked through.
- Split the fried bread open while hot and tuck the remaining cheese inside to melt, then serve warm right away.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 442 kcal | 21% |
| Carbohydrates | 40.8 g | |
| Water | 54.9 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 13.3 g | 28% |
| Tryptophan | 0.1 g | |
| Threonine | 0.26 g | |
| Isoleucine | 0.32 g | |
| Leucine | 0.59 g | |
| Lysine | 0.32 g | |
| Methionine | 0.17 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.4 g | |
| Tyrosine | 0.27 g | |
| Valine | 0.39 g | |
| Histidine | 0.19 g | |
| Fat | 24.9 g | |
| Monounsaturated | 6 g | |
| Polyunsaturated | 9.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.3 g | |
| Saturated | 7.2 g | |
| Trans-Fats | 0.36 g | |
| Cholesterol | 79 mg | |
| Calcium | 361 mg | 36% |
| Copper | 0.1 mg | 11% |
| Iron | 2.9 mg | 16% |
| Magnesium | 23.3 mg | 8% |
| Manganese | 0.35 mg | 19% |
| Phosphorus | 419 mg | 60% |
| Potassium | 146 mg | 3% |
| Selenium | 28.3 µg | 51% |
| Sodium | 610 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.42 mg | 38% |
| Riboflavin (vitamin B2) | 0.41 mg | 37% |
| Niacin (vitamin B3) | 3 mg | 21% |
| Pantothenic acid (vitamin B5) | 0.65 mg | 13% |
| Pyridoxine (vitamin B6) | 0.08 mg | 6% |
| Folate (vitamin B9) | 102 µg | 25% |
| Cobalamin (vitamin B12) | 0.75 µg | 31% |
| Choline | 51.4 mg | 12% |
| Vitamin A | 103 µg | 15% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 58 IU | 10% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 28.2 µg | 31% |
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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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