Recipes · Mexican · Soups and Broths
Caldo Tlalpeño
One serving has 324 kcal and 30 g protein, and at least a fifth of a woman's daily need of pyridoxine (79%), niacin (75%), phosphorus (50%), selenium (48%), vitamin A (44%) and manganese (40%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (567 g)
- Difficulty: Medium
- Diets: Gluten-free
- Contains: celery, dairy, poultry
Ingredients
- 90 g Chicken breast, boneless, skinless, raw
- 200 g Chicken broth
- 50 g Chickpeas, canned
- 25 g Carrots, raw
- 3 g Chilies, dried red
- 40 g Tomatoes, raw
- 15 g Onions, raw
- 3 g Garlic, raw
- 30 g Avocado, raw
- 15 g Queso fresco
- 1 g Epazote, fresh
- 90 g Water
- 5 g Lime juice
Method
- Poach the chicken breast in the broth until cooked through (74 °C/165 °F, juices run clear), then remove, shred and set aside, keeping the broth.
- Blend the tomato, onion, garlic and dried chili to a smooth puree and add to the broth along with the carrot and epazote; simmer for 12-15 minutes until the carrot is tender.
- Return the shredded chicken to the pot along with the chickpeas, and heat through.
- Taste before adding salt, since the broth and chickpeas already carry some.
- Ladle into a bowl and top with diced avocado and crumbled queso fresco; serve with lime wedges.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 324 kcal | 15% |
| Carbohydrates | 24.1 g | |
| Water | 495 mL | |
| Fiber | 7.7 g | 26% |
| Protein | 29.6 g | 62% |
| Tryptophan | 0.31 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2 g | |
| Lysine | 2.3 g | |
| Methionine | 0.6 g | |
| Cystine | 0.3 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.86 g | |
| Valine | 1.3 g | |
| Histidine | 0.89 g | |
| Fat | 12.7 g | |
| Monounsaturated | 4.8 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 3.3 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 80 mg | |
| Calcium | 152 mg | 15% |
| Copper | 0.31 mg | 34% |
| Iron | 1.7 mg | 9% |
| Magnesium | 67.3 mg | 22% |
| Manganese | 0.72 mg | 40% |
| Phosphorus | 350 mg | 50% |
| Potassium | 848 mg | 18% |
| Selenium | 26.5 µg | 48% |
| Sodium | 1,048 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 10.5 mg | 75% |
| Pantothenic acid (vitamin B5) | 2 mg | 40% |
| Pyridoxine (vitamin B6) | 1 mg | 79% |
| Folate (vitamin B9) | 77.7 µg | 19% |
| Cobalamin (vitamin B12) | 0.48 µg | 20% |
| Choline | 91.3 mg | 21% |
| Vitamin A | 310 µg | 44% |
| Vitamin C | 14.2 mg | 19% |
| Vitamin D (D2 + D3) | 17.4 IU | 3% |
| Vitamin E | 1.9 mg | 12% |
| Vitamin K | 18 µg | 20% |
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
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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