Recipes · Venezuelan · Breakfast
Mandoca
One serving has 512 kcal and 8 g protein, and at least a fifth of a woman's daily need of vitamin K (61%), phosphorus (36%), pyridoxine (27%), magnesium (24%), selenium (21%) and zinc (20%). Ready in 16 minutes.
- Preparation: 10 min
- Cooking: 6 min
- Makes: 1 serving (156 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 50 g Corn flour, white
- 60 g Plantains, ripe, raw
- 5 g Sugar
- 20 g Queso blanco
- 20 g Vegetable oil
- 0.5 g Salt
Method
- Mash the ripe plantain until smooth, then mix with the corn flour, sugar, grated cheese and salt into a soft dough.
- Shape a portion into a rope and join the ends to form a small ring.
- Heat the oil in a skillet to about 175°C (350°F) and fry the rings for 3-4 minutes, turning, until deep golden and cooked through.
- Drain on paper towels and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 512 kcal | 24% |
| Carbohydrates | 63.1 g | |
| Water | 54.3 mL | |
| Fiber | 4.7 g | 16% |
| Protein | 8.3 g | 17% |
| Tryptophan | 0.02 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.12 g | |
| Leucine | 0.43 g | |
| Lysine | 0.1 g | |
| Methionine | 0.07 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.17 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.18 g | |
| Histidine | 0.11 g | |
| Fat | 27 g | |
| Monounsaturated | 6.3 g | |
| Polyunsaturated | 12.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.1 g | |
| Saturated | 6 g | |
| Trans-Fats | 0.31 g | |
| Cholesterol | 14 mg | |
| Calcium | 143 mg | 14% |
| Copper | 0.16 mg | 18% |
| Iron | 1.6 mg | 9% |
| Magnesium | 73.9 mg | 24% |
| Manganese | 0.32 mg | 18% |
| Phosphorus | 249 mg | 36% |
| Potassium | 475 mg | 10% |
| Selenium | 11.4 µg | 21% |
| Sodium | 340 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.59 mg | 12% |
| Pyridoxine (vitamin B6) | 0.35 mg | 27% |
| Folate (vitamin B9) | 25.7 µg | 6% |
| Cobalamin (vitamin B12) | 0.35 µg | 15% |
| Choline | 22 mg | 5% |
| Vitamin A | 65 µg | 9% |
| Vitamin C | 11 mg | 15% |
| Vitamin D (D2 + D3) | 5.4 IU | 1% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 54.5 µg | 61% |
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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