Recipes · Angolan · Desserts
Cocada Amarela (Coconut Custard)
One serving has 321 kcal and 5 g protein, and at least a fifth of a woman's daily need of manganese (41%), choline (40%), selenium (29%) and copper (24%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (110 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free, Dairy-free
- Contains: egg
Ingredients
- 45 g Coconut, fresh
- 25 g Sugar
- 20 g Egg yolks, raw
- 20 g Water
- 0.3 g Cinnamon
Method
- Makes 1 portion; multiply by 6 for a full dish. In a small saucepan, combine the grated coconut, sugar and water.
- Cook over medium heat, stirring often, for 8-10 minutes until the sugar dissolves and the mixture thickens slightly.
- Remove from the heat, cool for 2 minutes, then whisk in the egg yolk until smooth.
- Return to low heat and cook, stirring constantly, for 3-4 minutes until custardy; do not let it boil or the yolk will scramble.
- Pour into a small baking dish, dust with the cinnamon, and bake at 180 °C (350 °F) for 10 minutes until golden on top.
- Cool to room temperature before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 321 kcal | 15% |
| Carbohydrates | 32.8 g | |
| Water | 51.6 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 4.7 g | 10% |
| Tryptophan | 0.05 g | |
| Threonine | 0.19 g | |
| Isoleucine | 0.23 g | |
| Leucine | 0.39 g | |
| Lysine | 0.31 g | |
| Methionine | 0.1 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.21 g | |
| Tyrosine | 0.18 g | |
| Valine | 0.28 g | |
| Histidine | 0.12 g | |
| Fat | 20.4 g | |
| Monounsaturated | 3 g | |
| Polyunsaturated | 1 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.87 g | |
| Saturated | 15.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 217 mg | |
| Calcium | 36 mg | 4% |
| Copper | 0.22 mg | 24% |
| Iron | 1.7 mg | 9% |
| Magnesium | 15.8 mg | 5% |
| Manganese | 0.74 mg | 41% |
| Phosphorus | 129 mg | 18% |
| Potassium | 184 mg | 4% |
| Selenium | 15.9 µg | 29% |
| Sodium | 19.7 mg | |
| Zinc | 0.96 mg | 12% |
| Thiamin (vitamin B1) | 0.06 mg | 5% |
| Riboflavin (vitamin B2) | 0.12 mg | 11% |
| Niacin (vitamin B3) | 0.25 mg | 2% |
| Pantothenic acid (vitamin B5) | 0.73 mg | 15% |
| Pyridoxine (vitamin B6) | 0.09 mg | 7% |
| Folate (vitamin B9) | 40.9 µg | 10% |
| Cobalamin (vitamin B12) | 0.39 µg | 16% |
| Choline | 170 mg | 40% |
| Vitamin A | 76.3 µg | 11% |
| Vitamin C | 1.5 mg | 2% |
| Vitamin D (D2 + D3) | 43.6 IU | 7% |
| Vitamin E | 0.63 mg | 4% |
| Vitamin K | 0.32 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
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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