Recipes · Spanish · Main Courses
Flamenquín
One serving has 522 kcal and 40 g protein, and at least a fifth of a woman's daily need of thiamin (117%), selenium (112%), niacin (95%), pyridoxine (84%), phosphorus (62%) and riboflavin (45%). Ready in 30 minutes.
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- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (213 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: egg, gluten, pork
Ingredients
- 130 g Pork loin, raw
- 20 g Ham, dry-cured
- 15 g Eggs, whole, raw
- 25 g Breadcrumbs, dry
- 8 g Flour, all-purpose
- 15 g Vegetable oil
Method
- Slice the pork loin thinly and flatten into a rectangle. Lay the ham along the middle and roll the pork tightly around it, securing with a skewer or string.
- Dust the roll with flour, dip in beaten egg, then coat all over in breadcrumbs.
- Heat the oil in a pan and fry over medium heat, turning often, for 8-10 minutes until golden all over and the pork is cooked through (74°C/165°F).
- Drain briefly, remove the skewer, and slice before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 522 kcal | 25% |
| Carbohydrates | 24.3 g | |
| Water | 117 mL | |
| Fiber | 1.3 g | 5% |
| Protein | 39.6 g | 83% |
| Tryptophan | 0.44 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.3 g | |
| Lysine | 3.3 g | |
| Methionine | 1.1 g | |
| Cystine | 0.54 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.4 g | |
| Valine | 2 g | |
| Histidine | 1.6 g | |
| Fat | 28.5 g | |
| Monounsaturated | 8.9 g | |
| Polyunsaturated | 10.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.4 g | |
| Saturated | 6.8 g | |
| Trans-Fats | 0.19 g | |
| Cholesterol | 157 mg | |
| Calcium | 66.5 mg | 7% |
| Copper | 0.18 mg | 20% |
| Iron | 2.7 mg | 15% |
| Magnesium | 53.1 mg | 17% |
| Manganese | 0.31 mg | 17% |
| Phosphorus | 437 mg | 62% |
| Potassium | 665 mg | 14% |
| Selenium | 61.8 µg | 112% |
| Sodium | 806 mg | |
| Zinc | 3.2 mg | 40% |
| Thiamin (vitamin B1) | 1.3 mg | 117% |
| Riboflavin (vitamin B2) | 0.5 mg | 45% |
| Niacin (vitamin B3) | 13.3 mg | 95% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 29% |
| Pyridoxine (vitamin B6) | 1.1 mg | 84% |
| Folate (vitamin B9) | 49.4 µg | 12% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 144 mg | 34% |
| Vitamin A | 25.3 µg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 43.1 IU | 7% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 29.3 µg | 33% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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