Recipes · Bolivian · Main Courses
Silpancho (Bolivian Breaded Beef with Rice and Egg)
One serving has 1,096 kcal and 57 g protein, and at least a fifth of a woman's daily need of selenium (140%), pyridoxine (130%), cobalamin (129%), niacin (128%), zinc (105%) and thiamin (103%). Ready in 55 minutes.
- Preparation: 25 min
- Cooking: 30 min
- Makes: 1 serving (576 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, egg, gluten
Ingredients
- 150 g Beef top round, raw
- 90 g Rice, white, long-grain
- 120 g Potatoes, raw
- 60 g Eggs, whole, raw
- 15 g Flour, all-purpose
- 25 g Breadcrumbs, dry
- 25 g Vegetable oil
- 60 g Tomatoes, raw
- 30 g Onions, raw
- 1 g Salt
Method
- Cook the rice in salted water according to the package until tender, then set aside.
- Peel the potato and cut it into thin rounds; heat a little of the oil in a pan and fry the potato slices for 3-4 minutes per side until golden and cooked through.
- Place the beef between two sheets of plastic wrap and pound it firmly with a meat mallet until very thin, almost double its original size.
- Season the beef with the salt, then coat it in the flour, dip in a splash of beaten egg, and coat in the breadcrumbs.
- Heat the remaining oil in a pan over medium-high heat and fry the breaded beef for 2-3 minutes per side until golden and cooked through.
- Fry the remaining egg in the same pan until the white is set but the yolk stays runny.
- Plate the rice and fried potato, lay the breaded beef on top, finish with the fried egg, and scatter over the diced tomato and onion.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,096 kcal | 52% |
| Carbohydrates | 128 g | |
| Water | 346 mL | |
| Fiber | 6.5 g | 22% |
| Protein | 57.4 g | 119% |
| Tryptophan | 0.66 g | |
| Threonine | 2.5 g | |
| Isoleucine | 2.6 g | |
| Leucine | 4.7 g | |
| Lysine | 4.4 g | |
| Methionine | 1.5 g | |
| Cystine | 0.79 g | |
| Phenylalanine | 2.5 g | |
| Tyrosine | 2 g | |
| Valine | 3 g | |
| Histidine | 1.8 g | |
| Fat | 38.7 g | |
| Monounsaturated | 11 g | |
| Polyunsaturated | 16.7 g | |
| Docosahexaenoic Acid (DHA) | 0.04 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 14.5 g | |
| Saturated | 8.5 g | |
| Trans-Fats | 0.46 g | |
| Cholesterol | 316 mg | |
| Calcium | 154 mg | 15% |
| Copper | 0.58 mg | 64% |
| Iron | 11.6 mg | 64% |
| Magnesium | 99 mg | 32% |
| Manganese | 1.6 mg | 91% |
| Phosphorus | 700 mg | 100% |
| Potassium | 1,406 mg | 30% |
| Selenium | 76.7 µg | 140% |
| Sodium | 756 mg | |
| Zinc | 8.4 mg | 105% |
| Thiamin (vitamin B1) | 1.1 mg | 103% |
| Riboflavin (vitamin B2) | 0.89 mg | 81% |
| Niacin (vitamin B3) | 18 mg | 128% |
| Pantothenic acid (vitamin B5) | 3 mg | 60% |
| Pyridoxine (vitamin B6) | 1.7 mg | 130% |
| Folate (vitamin B9) | 329 µg | 82% |
| Cobalamin (vitamin B12) | 3.1 µg | 129% |
| Choline | 303 mg | 71% |
| Vitamin A | 126 µg | 18% |
| Vitamin C | 34.1 mg | 45% |
| Vitamin D (D2 + D3) | 50.7 IU | 8% |
| Vitamin E | 3.5 mg | 24% |
| Vitamin K | 57.5 µg | 64% |
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
4.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.