Recipes · Spanish · Main Courses
Migas
One serving has 619 kcal and 22 g protein, and at least a fifth of a woman's daily need of selenium (91%), thiamin (85%), riboflavin (68%), niacin (44%), cobalamin (42%) and manganese (41%). Ready in 735 minutes.
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- Preparation: 720 min
- Cooking: 15 min
- Makes: 1 serving (198 g)
- Difficulty: Easy
- Diets: Dairy-free
- Contains: beef, egg, gluten, pork
Ingredients
- 100 g Bread, French (baguette)
- 20 g Olive oil
- 6 g Garlic, raw
- 1.5 g Paprika
- 20 g Salami
- 50 g Eggs, whole, raw
Method
- The day before, cut the bread into small cubes and leave uncovered to go stale and dry.
- Sprinkle the bread lightly with water so it softens slightly but isn't wet.
- Heat the olive oil in a large pan, add the sliced garlic and chorizo and cook for 2-3 minutes.
- Add the bread cubes and paprika and fry over medium heat, tossing often, for 10-12 minutes until crisp and golden.
- Fry the egg separately until the white is set, and serve it on top of the migas.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 619 kcal | 29% |
| Carbohydrates | 55.3 g | |
| Water | 81.7 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 22 g | 46% |
| Tryptophan | 0.14 g | |
| Threonine | 0.5 g | |
| Isoleucine | 0.57 g | |
| Leucine | 0.9 g | |
| Lysine | 0.86 g | |
| Methionine | 0.29 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.55 g | |
| Tyrosine | 0.4 g | |
| Valine | 0.68 g | |
| Histidine | 0.29 g | |
| Fat | 34.8 g | |
| Monounsaturated | 20.4 g | |
| Polyunsaturated | 4.8 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.6 g | |
| Saturated | 7.5 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 202 mg | |
| Calcium | 96.5 mg | 10% |
| Copper | 0.25 mg | 28% |
| Iron | 5.6 mg | 31% |
| Magnesium | 46.6 mg | 15% |
| Manganese | 0.73 mg | 41% |
| Phosphorus | 264 mg | 38% |
| Potassium | 312 mg | 7% |
| Selenium | 50 µg | 91% |
| Sodium | 1,053 mg | |
| Zinc | 2.7 mg | 33% |
| Thiamin (vitamin B1) | 0.93 mg | 85% |
| Riboflavin (vitamin B2) | 0.75 mg | 68% |
| Niacin (vitamin B3) | 6.2 mg | 44% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 148 µg | 37% |
| Cobalamin (vitamin B12) | 1 µg | 42% |
| Choline | 157 mg | 37% |
| Vitamin A | 117 µg | 17% |
| Vitamin C | 1.9 mg | 3% |
| Vitamin D (D2 + D3) | 41 IU | 7% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 14.2 µg | 16% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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