Recipes · Bolivian · Burgers and Sandwiches
Trancapecho (Bolivian Breaded Beef Sandwich)
One serving has 1,157 kcal and 58 g protein, and at least a fifth of a woman's daily need of selenium (180%), niacin (140%), thiamin (133%), cobalamin (118%), pyridoxine (115%) and riboflavin (105%). Ready in 55 minutes.
- Preparation: 25 min
- Cooking: 30 min
- Makes: 1 serving (559 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, egg, gluten
Ingredients
- 130 g Beef top round, raw
- 90 g Bolillo rolls
- 60 g Rice, white, long-grain
- 90 g Potatoes, raw
- 55 g Eggs, whole, raw
- 12 g Flour, all-purpose
- 20 g Breadcrumbs, dry
- 22 g Vegetable oil
- 50 g Tomatoes, raw
- 25 g Onions, raw
- 4 g Chili peppers, red, raw
- 0.8 g Salt
Method
- Cook the rice in salted water until tender; set aside.
- Peel the potato and cut it into thin rounds; fry in a little of the oil for 3-4 minutes per side until golden and cooked through.
- Pound the beef between two sheets of plastic wrap until very thin, season with the salt, then coat in the flour, dip in a little beaten egg, and coat in the breadcrumbs.
- Fry the breaded beef in the remaining oil for 2-3 minutes per side until golden and cooked through, then fry the egg in the same pan until the yolk is still soft.
- Finely dice the tomato, onion and chili for a quick salad, and split the bread roll.
- Layer the rice, fried potato, breaded beef and fried egg inside the roll, then top with the tomato-onion-chili salad.
- Press the sandwich together gently and serve immediately while everything is still hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,157 kcal | 55% |
| Carbohydrates | 142 g | |
| Water | 313 mL | |
| Fiber | 7 g | 24% |
| Protein | 57.8 g | 120% |
| Tryptophan | 0.56 g | |
| Threonine | 2.1 g | |
| Isoleucine | 2.2 g | |
| Leucine | 3.9 g | |
| Lysine | 3.8 g | |
| Methionine | 1.2 g | |
| Cystine | 0.65 g | |
| Phenylalanine | 2.1 g | |
| Tyrosine | 1.7 g | |
| Valine | 2.5 g | |
| Histidine | 1.5 g | |
| Fat | 39.2 g | |
| Monounsaturated | 12 g | |
| Polyunsaturated | 15.6 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 13.6 g | |
| Saturated | 8.7 g | |
| Trans-Fats | 1.2 g | |
| Cholesterol | 286 mg | |
| Calcium | 162 mg | 16% |
| Copper | 0.57 mg | 63% |
| Iron | 12.6 mg | 70% |
| Magnesium | 105 mg | 34% |
| Manganese | 1.8 mg | 99% |
| Phosphorus | 681 mg | 97% |
| Potassium | 1,263 mg | 27% |
| Selenium | 98.8 µg | 180% |
| Sodium | 1,075 mg | |
| Zinc | 7.8 mg | 98% |
| Thiamin (vitamin B1) | 1.5 mg | 133% |
| Riboflavin (vitamin B2) | 1.1 mg | 105% |
| Niacin (vitamin B3) | 19.6 mg | 140% |
| Pantothenic acid (vitamin B5) | 2.9 mg | 58% |
| Pyridoxine (vitamin B6) | 1.5 mg | 115% |
| Folate (vitamin B9) | 354 µg | 88% |
| Cobalamin (vitamin B12) | 2.8 µg | 118% |
| Choline | 282 mg | 66% |
| Vitamin A | 116 µg | 17% |
| Vitamin C | 32.4 mg | 43% |
| Vitamin D (D2 + D3) | 46.4 IU | 8% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 60.2 µg | 67% |
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
4.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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