Recipes · Uruguayan · Meat Dishes
Pamplona
One serving has 385 kcal and 46 g protein, and at least a fifth of a woman's daily need of niacin (117%), pyridoxine (114%), selenium (88%), phosphorus (75%), pantothenic acid (54%) and vitamin C (44%). Ready in 44 minutes.
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- Preparation: 15 min
- Cooking: 29 min
- Makes: 1 serving (244 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein, Low carb
- Contains: dairy, pork, poultry
Ingredients
- 160 g Chicken breast, boneless, skinless, raw
- 25 g Ham, cooked
- 25 g Mozzarella, low-moisture
- 25 g Bell pepper, red, raw
- 8 g Vegetable oil
- 0.5 g Salt
- 0.3 g Black pepper
Method
- Butterfly and pound the chicken breast to an even thickness, then season with the salt and black pepper.
- Lay the ham, cheese and strips of bell pepper along the center, then roll the chicken up tightly around the filling and secure with kitchen string or toothpicks.
- Brush the roll with the oil and sear in a hot pan for 3-4 minutes, turning, until browned on all sides.
- Transfer to a 190°C (375°F) oven and roast for 20-25 minutes, until cooked through (74°C/165°F).
- Rest for 5 minutes, then slice into rounds to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 385 kcal | 18% |
| Carbohydrates | 4 g | |
| Water | 170 mL | |
| Fiber | 0.93 g | 3% |
| Protein | 46.4 g | 97% |
| Tryptophan | 0.63 g | |
| Threonine | 2 g | |
| Isoleucine | 2.2 g | |
| Leucine | 3.7 g | |
| Lysine | 4 g | |
| Methionine | 1.2 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.7 g | |
| Valine | 2.4 g | |
| Histidine | 1.6 g | |
| Fat | 19.4 g | |
| Monounsaturated | 5.5 g | |
| Polyunsaturated | 5.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 4.9 g | |
| Saturated | 5.1 g | |
| Trans-Fats | 0.25 g | |
| Cholesterol | 147 mg | |
| Calcium | 191 mg | 19% |
| Copper | 0.1 mg | 11% |
| Iron | 1 mg | 6% |
| Magnesium | 60.6 mg | 20% |
| Manganese | 0.23 mg | 13% |
| Phosphorus | 523 mg | 75% |
| Potassium | 710 mg | 15% |
| Selenium | 48.6 µg | 88% |
| Sodium | 637 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.33 mg | 30% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 16.4 mg | 117% |
| Pantothenic acid (vitamin B5) | 2.7 mg | 54% |
| Pyridoxine (vitamin B6) | 1.5 mg | 114% |
| Folate (vitamin B9) | 34.5 µg | 9% |
| Cobalamin (vitamin B12) | 0.86 µg | 36% |
| Choline | 157 mg | 37% |
| Vitamin A | 110 µg | 16% |
| Vitamin C | 32.9 mg | 44% |
| Vitamin D (D2 + D3) | 12.6 IU | 2% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 16.8 µg | 19% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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