Recipes · Dominican · Snacks
Yaroa
One serving has 667 kcal and 34 g protein, and at least a fifth of a woman's daily need of phosphorus (74%), pyridoxine (69%), niacin (68%), selenium (63%), vitamin K (50%) and pantothenic acid (46%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (307 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: dairy, egg, mustard, poultry
Ingredients
- 130 g Plantains, green, raw
- 90 g Chicken breast, boneless, skinless, raw
- 50 g Mozzarella, low-moisture
- 10 g Ketchup
- 10 g Mayonnaise
- 15 g Vegetable oil
- 1 g Salt
- 1 g Garlic powder
Method
- Slice the green plantains very thinly and fry in the oil in batches until golden and crisp like chips; drain and season lightly with salt.
- Season the chicken with the remaining salt and garlic powder and poach or pan-cook until no longer pink inside and the juices run clear (74 °C/165 °F); shred.
- Layer the fried plantain chips in an oven-safe dish and top with the shredded chicken.
- Cover generously with the shredded mozzarella.
- Broil or bake at 200 °C (400 °F) for 5 minutes until the cheese is melted and bubbling, then drizzle with the ketchup and mayonnaise and serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 667 kcal | 32% |
| Carbohydrates | 54 g | |
| Water | 179 mL | |
| Fiber | 3 g | 10% |
| Protein | 34.1 g | 71% |
| Tryptophan | 0.53 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.7 g | |
| Lysine | 2.5 g | |
| Methionine | 0.81 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 34.8 g | |
| Monounsaturated | 8.6 g | |
| Polyunsaturated | 14 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 12.2 g | |
| Saturated | 9.8 g | |
| Trans-Fats | 0.49 g | |
| Cholesterol | 102 mg | |
| Calcium | 359 mg | 36% |
| Copper | 0.22 mg | 24% |
| Iron | 1.5 mg | 9% |
| Magnesium | 94.2 mg | 30% |
| Manganese | 0.19 mg | 11% |
| Phosphorus | 515 mg | 74% |
| Potassium | 997 mg | 21% |
| Selenium | 34.9 µg | 63% |
| Sodium | 918 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 9.6 mg | 68% |
| Pantothenic acid (vitamin B5) | 2.3 mg | 46% |
| Pyridoxine (vitamin B6) | 0.9 mg | 69% |
| Folate (vitamin B9) | 59.9 µg | 15% |
| Cobalamin (vitamin B12) | 1 µg | 43% |
| Choline | 86.4 mg | 20% |
| Vitamin A | 126 µg | 18% |
| Vitamin C | 26.7 mg | 36% |
| Vitamin D (D2 + D3) | 9.1 IU | 2% |
| Vitamin E | 2.5 mg | 16% |
| Vitamin K | 44.8 µg | 50% |
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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