Recipes · Spanish · Main Courses
Cachopo
One serving has 668 kcal and 54 g protein, and at least a fifth of a woman's daily need of cobalamin (155%), niacin (118%), phosphorus (99%), selenium (89%), riboflavin (81%) and pyridoxine (80%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (270 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, dairy, egg, gluten, pork
Ingredients
- 140 g Veal cutlets, raw
- 25 g Ham, dry-cured
- 30 g Pecorino Romano cheese
- 15 g Eggs, whole, raw
- 30 g Breadcrumbs, dry
- 10 g Flour, all-purpose
- 20 g Vegetable oil
Method
- Flatten the veal into two thin cutlets. Lay the ham and cheese on one cutlet and cover with the second to make a sandwich, pressing the edges to seal.
- Dust the stuffed cutlet with flour, dip in beaten egg, then coat evenly in breadcrumbs.
- Heat the oil in a large pan and fry over medium heat for 3-4 minutes a side until deep golden and the meat is cooked through (74°C/165°F) and the cheese has melted inside.
- Drain briefly on paper towels, then slice and serve at once.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 668 kcal | 32% |
| Carbohydrates | 30.5 g | |
| Water | 143 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 54.3 g | 113% |
| Tryptophan | 0.61 g | |
| Threonine | 2.3 g | |
| Isoleucine | 2.6 g | |
| Leucine | 4.5 g | |
| Lysine | 4.3 g | |
| Methionine | 1.3 g | |
| Cystine | 0.66 g | |
| Phenylalanine | 2.4 g | |
| Tyrosine | 2 g | |
| Valine | 3 g | |
| Histidine | 1.9 g | |
| Fat | 36.2 g | |
| Monounsaturated | 10.1 g | |
| Polyunsaturated | 13 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.3 g | |
| Saturated | 10.8 g | |
| Trans-Fats | 0.27 g | |
| Cholesterol | 183 mg | |
| Calcium | 392 mg | 39% |
| Copper | 0.26 mg | 29% |
| Iron | 3.8 mg | 21% |
| Magnesium | 77.5 mg | 25% |
| Manganese | 0.39 mg | 22% |
| Phosphorus | 694 mg | 99% |
| Potassium | 626 mg | 13% |
| Selenium | 48.8 µg | 89% |
| Sodium | 1,465 mg | |
| Zinc | 4.9 mg | 62% |
| Thiamin (vitamin B1) | 0.67 mg | 61% |
| Riboflavin (vitamin B2) | 0.89 mg | 81% |
| Niacin (vitamin B3) | 16.6 mg | 118% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 1 mg | 80% |
| Folate (vitamin B9) | 66.4 µg | 17% |
| Cobalamin (vitamin B12) | 3.7 µg | 155% |
| Choline | 247 mg | 58% |
| Vitamin A | 52.8 µg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 59.8 IU | 10% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 41 µg | 46% |
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
3.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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