Recipes · Mexican · Main Courses
Entomatadas
One serving has 483 kcal and 15 g protein, and at least a fifth of a woman's daily need of phosphorus (71%), calcium (35%), zinc (32%), pyridoxine (32%), vitamin K (32%) and manganese (31%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (315 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 90 g Tortillas, corn
- 120 g Tomatoes, raw
- 30 g Onions, raw
- 4 g Garlic, raw
- 40 g Queso fresco
- 20 g Sour cream
- 10 g Vegetable oil
- 1 g Salt
Method
- Boil or blister the tomatoes with the garlic until soft, then blend with half the onion to a smooth sauce; season with salt and simmer for 5 minutes.
- Lightly fry each tortilla in a little of the oil for a few seconds per side just to soften.
- Dip each tortilla in the warm tomato sauce, fill with a little crumbled queso fresco, and fold or roll up.
- Arrange on a plate and spoon over more of the sauce.
- Top with the sour cream, the remaining queso fresco and the remaining onion, thinly sliced; serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 483 kcal | 23% |
| Carbohydrates | 51.1 g | |
| Water | 219 mL | |
| Fiber | 7.7 g | 26% |
| Protein | 14.5 g | 30% |
| Tryptophan | 0.06 g | |
| Threonine | 0.27 g | |
| Isoleucine | 0.25 g | |
| Leucine | 0.75 g | |
| Lysine | 0.26 g | |
| Methionine | 0.14 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.34 g | |
| Tyrosine | 0.27 g | |
| Valine | 0.34 g | |
| Histidine | 0.2 g | |
| Fat | 26.3 g | |
| Monounsaturated | 6.2 g | |
| Polyunsaturated | 7.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.9 g | |
| Saturated | 9.2 g | |
| Trans-Fats | 0.56 g | |
| Cholesterol | 39.4 mg | |
| Calcium | 346 mg | 35% |
| Copper | 0.25 mg | 28% |
| Iron | 1.7 mg | 9% |
| Magnesium | 93.6 mg | 30% |
| Manganese | 0.55 mg | 31% |
| Phosphorus | 495 mg | 71% |
| Potassium | 588 mg | 13% |
| Selenium | 14.7 µg | 27% |
| Sodium | 743 mg | |
| Zinc | 2.6 mg | 32% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 2.1 mg | 15% |
| Pantothenic acid (vitamin B5) | 0.5 mg | 10% |
| Pyridoxine (vitamin B6) | 0.42 mg | 32% |
| Folate (vitamin B9) | 32.3 µg | 8% |
| Cobalamin (vitamin B12) | 0.71 µg | 30% |
| Choline | 31.6 mg | 7% |
| Vitamin A | 165 µg | 24% |
| Vitamin C | 20.1 mg | 27% |
| Vitamin D (D2 + D3) | 44 IU | 7% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 28.8 µg | 32% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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