Recipes · Portuguese · Burgers and Sandwiches
Bifana
One serving has 532 kcal and 36 g protein, and at least a fifth of a woman's daily need of selenium (135%), thiamin (113%), niacin (97%), pyridoxine (85%), phosphorus (56%) and riboflavin (46%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (249 g)
- Difficulty: Easy
- Diets: Dairy-free, High protein
- Contains: alcohol, gluten, mustard, pork, sulphite
Ingredients
- 130 g Pork loin, raw
- 8 g Garlic, raw
- 20 g Wine, white
- 1 g Paprika
- 0.3 g Bay leaves
- 10 g Olive oil
- 70 g Bread rolls, hard
- 8 g Mustard
- 1 g Salt
- 0.2 g Black pepper
Method
- Slice the pork loin thinly and marinate with the crushed garlic, white wine, paprika, bay leaf, salt and pepper for at least 30 minutes, or up to a few hours in the fridge.
- Heat the olive oil in a pan over medium-high heat and fry the pork slices for 2-3 minutes a side, until browned and cooked through with no pink remaining.
- Pour in a splash of water to loosen the browned bits into a light pan sauce, and simmer 2 minutes.
- Split the bread roll and warm it briefly in the pan juices or a hot oven.
- Spread the roll with mustard, pile in the pork slices with a little of the pan sauce, and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 532 kcal | 25% |
| Carbohydrates | 41.4 g | |
| Water | 142 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 36 g | 75% |
| Tryptophan | 0.38 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.9 g | |
| Lysine | 2.8 g | |
| Methionine | 0.91 g | |
| Cystine | 0.49 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1.4 g | |
| Fat | 22.5 g | |
| Monounsaturated | 12.2 g | |
| Polyunsaturated | 3.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.2 g | |
| Saturated | 5 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 87.1 mg | |
| Calcium | 103 mg | 10% |
| Copper | 0.23 mg | 26% |
| Iron | 3.7 mg | 20% |
| Magnesium | 63 mg | 20% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 392 mg | 56% |
| Potassium | 646 mg | 14% |
| Selenium | 74.3 µg | 135% |
| Sodium | 922 mg | |
| Zinc | 2.9 mg | 36% |
| Thiamin (vitamin B1) | 1.2 mg | 113% |
| Riboflavin (vitamin B2) | 0.51 mg | 46% |
| Niacin (vitamin B3) | 13.6 mg | 97% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 27% |
| Pyridoxine (vitamin B6) | 1.1 mg | 85% |
| Folate (vitamin B9) | 68.6 µg | 17% |
| Cobalamin (vitamin B12) | 0.69 µg | 29% |
| Choline | 90.4 mg | 21% |
| Vitamin A | 27.3 µg | 4% |
| Vitamin C | 2.7 mg | 4% |
| Vitamin D (D2 + D3) | 23.4 IU | 4% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 7.9 µg | 9% |
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 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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