Recipes · Venezuelan · Snacks
Tequeño
One serving has 549 kcal and 16 g protein, and at least a fifth of a woman's daily need of phosphorus (43%), selenium (43%), vitamin K (43%), cobalamin (41%), calcium (36%) and riboflavin (33%). Ready in 23 minutes.
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- Preparation: 15 min
- Cooking: 8 min
- Makes: 1 serving (139 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 40 g Flour, all-purpose
- 8 g Butter, unsalted
- 10 g Eggs, whole, raw
- 10 g Water
- 50 g Queso blanco
- 20 g Vegetable oil
- 0.5 g Salt
Method
- Mix the flour and salt, then work in the butter, egg and water to form a smooth, firm dough; let rest for 15 minutes.
- Roll the dough out thin and cut into strips a little wider than the cheese sticks.
- Wrap each strip spiraling around a piece of cheese, overlapping slightly and pinching the ends to seal.
- Heat the oil in a skillet to about 175°C (350°F) and fry the tequeños for 3-4 minutes, turning, until the dough is golden and the cheese inside is soft.
- Drain on paper towels and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 549 kcal | 26% |
| Carbohydrates | 31.9 g | |
| Water | 48 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 15.7 g | 33% |
| Tryptophan | 0.07 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.21 g | |
| Leucine | 0.4 g | |
| Lysine | 0.19 g | |
| Methionine | 0.11 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.28 g | |
| Tyrosine | 0.18 g | |
| Valine | 0.26 g | |
| Histidine | 0.12 g | |
| Fat | 40 g | |
| Monounsaturated | 10.1 g | |
| Polyunsaturated | 12.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11 g | |
| Saturated | 14.3 g | |
| Trans-Fats | 0.58 g | |
| Cholesterol | 89.4 mg | |
| Calcium | 359 mg | 36% |
| Copper | 0.08 mg | 9% |
| Iron | 2.1 mg | 12% |
| Magnesium | 24.8 mg | 8% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 298 mg | 43% |
| Potassium | 122 mg | 3% |
| Selenium | 23.6 µg | 43% |
| Sodium | 562 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.54 mg | 11% |
| Pyridoxine (vitamin B6) | 0.08 mg | 6% |
| Folate (vitamin B9) | 78.1 µg | 20% |
| Cobalamin (vitamin B12) | 0.98 µg | 41% |
| Choline | 38.6 mg | 9% |
| Vitamin A | 149 µg | 21% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 21.7 IU | 4% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 38.3 µg | 43% |
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
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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