Recipes · Swiss · Snacks
Malakoff
One serving has 645 kcal and 31 g protein, and at least a fifth of a woman's daily need of calcium (87%), phosphorus (83%), cobalamin (65%), selenium (53%), zinc (48%) and riboflavin (45%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (155 g)
- Difficulty: Medium
- Diets: Vegetarian, High protein
- Contains: dairy, egg, gluten
Ingredients
- 80 g Gruyère cheese
- 15 g Flour, all-purpose
- 20 g Eggs, whole, raw
- 25 g Breadcrumbs, dry
- 15 g Vegetable oil
Method
- Cut the cheese into small sticks or rounds.
- Dust each piece with flour, dip in beaten egg, then coat evenly in breadcrumbs.
- Heat the oil to about 180°C (350°F) and fry the coated cheese for 1-2 minutes, turning, until golden and just starting to melt inside.
- Drain briefly and serve hot, while the centre is still soft. Makes 1 portion (3 pieces); multiply by 4 for a platter of 12.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 645 kcal | 30% |
| Carbohydrates | 29.9 g | |
| Water | 45.2 mL | |
| Fiber | 1.5 g | 5% |
| Protein | 31.3 g | 65% |
| Tryptophan | 0.43 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.6 g | |
| Leucine | 3 g | |
| Lysine | 2.5 g | |
| Methionine | 0.82 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.7 g | |
| Valine | 2.2 g | |
| Histidine | 1.1 g | |
| Fat | 44.3 g | |
| Monounsaturated | 12.4 g | |
| Polyunsaturated | 10.9 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.4 g | |
| Saturated | 18.4 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 162 mg | |
| Calcium | 868 mg | 87% |
| Copper | 0.13 mg | 14% |
| Iron | 2.4 mg | 13% |
| Magnesium | 45.3 mg | 15% |
| Manganese | 0.35 mg | 19% |
| Phosphorus | 581 mg | 83% |
| Potassium | 157 mg | 3% |
| Selenium | 29.1 µg | 53% |
| Sodium | 783 mg | |
| Zinc | 3.9 mg | 48% |
| Thiamin (vitamin B1) | 0.42 mg | 38% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 2.6 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.96 mg | 19% |
| Pyridoxine (vitamin B6) | 0.14 mg | 11% |
| Folate (vitamin B9) | 71.6 µg | 18% |
| Cobalamin (vitamin B12) | 1.6 µg | 65% |
| Choline | 74.8 mg | 18% |
| Vitamin A | 249 µg | 36% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 35.6 IU | 6% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 31.5 µg | 35% |
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
0.7 kg CO2e a serving: about average for 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.