Recipes · Ghanaian · Grilled Dishes
Chichinga (Spiced Beef Skewers)
One serving has 518 kcal and 36 g protein, and at least a fifth of a woman's daily need of niacin (88%), zinc (77%), pyridoxine (73%), cobalamin (70%), selenium (63%) and phosphorus (51%). Ready in 30 minutes.
.jpg){kind=link}
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (183 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: beef, peanut
Ingredients
- 150 g Beef sirloin steak, raw
- 20 g Peanuts, raw
- 2 g Cayenne pepper
- 1 g Paprika
- 1 g Onion powder
- 1 g Salt
- 8 g Peanut oil
Method
- Cut the beef into thin, bite-sized strips or cubes and thread onto skewers.
- Grind the peanuts finely and mix with the cayenne, paprika, onion powder and salt to make a dry spice coating.
- Brush the skewers with the peanut oil, then roll or sprinkle them generously with the spice mix, pressing it on.
- Grill over hot coals or under a hot broiler for 3-4 minutes per side, until browned outside and cooked through with no pink in the centre.
- Serve hot, with any extra spice mix on the side for dipping.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 518 kcal | 24% |
| Carbohydrates | 5.7 g | |
| Water | 98.9 mL | |
| Fiber | 2.8 g | 9% |
| Protein | 35.5 g | 74% |
| Tryptophan | 0.24 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.7 g | |
| Lysine | 2.6 g | |
| Methionine | 0.82 g | |
| Cystine | 0.44 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 1.1 g | |
| Fat | 39.8 g | |
| Monounsaturated | 17.8 g | |
| Polyunsaturated | 6.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.4 g | |
| Saturated | 11.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 117 mg | |
| Calcium | 65.2 mg | 7% |
| Copper | 0.35 mg | 39% |
| Iron | 3.5 mg | 20% |
| Magnesium | 69.6 mg | 22% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 359 mg | 51% |
| Potassium | 678 mg | 14% |
| Selenium | 34.5 µg | 63% |
| Sodium | 470 mg | |
| Zinc | 6.1 mg | 77% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 12.3 mg | 88% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.95 mg | 73% |
| Folate (vitamin B9) | 67.8 µg | 17% |
| Cobalamin (vitamin B12) | 1.7 µg | 70% |
| Choline | 137 mg | 32% |
| Vitamin A | 66.3 µg | 9% |
| Vitamin C | 1.8 mg | 2% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 4.4 mg | 29% |
| Vitamin K | 4.8 µg | 5% |
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
4.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.