Recipes · Argentinian · Burgers and Sandwiches
Bondiola Sandwich (Argentine Grilled Pork Roll)
One serving has 675 kcal and 36 g protein, and at least a fifth of a woman's daily need of thiamin (161%), selenium (112%), niacin (72%), riboflavin (71%), zinc (64%) and pyridoxine (59%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (365 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: gluten, pork, sulphite
Ingredients
- 150 g Pork shoulder, raw
- 80 g Bread, French (baguette)
- 50 g Tomatoes, raw
- 40 g Onions, raw
- 30 g Bell pepper, green, raw
- 6 g Vinegar, red wine
- 8 g Olive oil
- 0.3 g Oregano, dried
- 0.8 g Salt
Method
- Slice the pork shoulder into two thin steaks and pound them lightly to an even thickness.
- Season the pork with the salt and grill or pan-fry over medium-high heat for 4-5 minutes per side, until well browned outside and cooked through with no pink inside (74°C/165°F).
- Meanwhile finely dice the tomato, onion and bell pepper and toss with the vinegar, oil and oregano to make a quick salsa criolla.
- Split the bread roll lengthways and lightly toast the cut sides on the grill for 1 minute.
- Lay the grilled pork inside the roll.
- Spoon the salsa criolla generously over the pork and serve immediately while hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 675 kcal | 32% |
| Carbohydrates | 48.8 g | |
| Water | 239 mL | |
| Fiber | 3.7 g | 12% |
| Protein | 35.5 g | 74% |
| Tryptophan | 0.32 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.1 g | |
| Lysine | 2.3 g | |
| Methionine | 0.67 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.89 g | |
| Valine | 1.4 g | |
| Histidine | 1 g | |
| Fat | 37.1 g | |
| Monounsaturated | 18.2 g | |
| Polyunsaturated | 4.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.9 g | |
| Saturated | 10.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 107 mg | |
| Calcium | 86.7 mg | 9% |
| Copper | 0.32 mg | 36% |
| Iron | 5.2 mg | 29% |
| Magnesium | 66.2 mg | 21% |
| Manganese | 0.64 mg | 36% |
| Phosphorus | 388 mg | 55% |
| Potassium | 782 mg | 17% |
| Selenium | 61.3 µg | 112% |
| Sodium | 895 mg | |
| Zinc | 5.1 mg | 64% |
| Thiamin (vitamin B1) | 1.8 mg | 161% |
| Riboflavin (vitamin B2) | 0.78 mg | 71% |
| Niacin (vitamin B3) | 10.1 mg | 72% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 31% |
| Pyridoxine (vitamin B6) | 0.77 mg | 59% |
| Folate (vitamin B9) | 125 µg | 31% |
| Cobalamin (vitamin B12) | 1.1 µg | 46% |
| Choline | 105 mg | 25% |
| Vitamin A | 29.6 µg | 4% |
| Vitamin C | 35 mg | 47% |
| Vitamin D (D2 + D3) | 105 IU | 18% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 13.6 µg | 15% |
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
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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