Recipes · Salvadoran · Beverages
Chilate
One serving has 158 kcal and 3 g protein, and at least a fifth of a woman's daily need of thiamin (40%), riboflavin (22%) and niacin (21%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (263 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 30 g Masa harina
- 1 g Cinnamon
- 12 g Sugar
- 220 g Water
Method
- Toast the masa harina in a dry skillet over medium heat for 5 minutes, stirring, until fragrant and slightly darker.
- Transfer to a pot with the water, cinnamon and sugar, and bring to a boil, whisking to avoid lumps.
- Simmer for 8-10 minutes, whisking occasionally, until slightly thickened.
- Serve warm in mugs, stirring before drinking as the corn settles.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 158 kcal | 7% |
| Carbohydrates | 35.8 g | |
| Water | 223 mL | |
| Fiber | 2.5 g | 8% |
| Protein | 2.6 g | 5% |
| Tryptophan | 0.02 g | |
| Threonine | 0.07 g | |
| Isoleucine | 0.08 g | |
| Leucine | 0.31 g | |
| Lysine | 0.07 g | |
| Methionine | 0.05 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.12 g | |
| Tyrosine | 0.07 g | |
| Valine | 0.12 g | |
| Histidine | 0.08 g | |
| Fat | 1.1 g | |
| Monounsaturated | 0.3 g | |
| Polyunsaturated | 0.52 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.5 g | |
| Saturated | 0.16 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 58.1 mg | 6% |
| Copper | 0.09 mg | 10% |
| Iron | 2.6 mg | 15% |
| Magnesium | 30.7 mg | 10% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 69.9 mg | 10% |
| Potassium | 83.2 mg | 2% |
| Selenium | 3.3 µg | 6% |
| Sodium | 10.5 mg | |
| Zinc | 0.58 mg | 7% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 3 mg | 21% |
| Pantothenic acid (vitamin B5) | 0.06 mg | 1% |
| Pyridoxine (vitamin B6) | 0.14 mg | 11% |
| Folate (vitamin B9) | 48.7 µg | 12% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 2.7 mg | 1% |
| Vitamin A | 0.15 µg | 0% |
| Vitamin C | 0.04 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.06 mg | 0% |
| Vitamin K | 0.31 µg | 0% |
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
0.04 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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