Recipes · Mexican · Stews
Manchamanteles
One serving has 567 kcal and 33 g protein, and at least a fifth of a woman's daily need of pyridoxine (92%), thiamin (83%), riboflavin (77%), selenium (72%), niacin (66%) and manganese (61%). Ready in 75 minutes.
- Preparation: 20 min
- Cooking: 55 min
- Makes: 1 serving (507 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein
- Contains: celery, nut, pork, poultry
Ingredients
- 90 g Pork shoulder, raw
- 60 g Chicken thighs, boneless, skinless, raw
- 8 g Ancho chilies, dried
- 5 g Chilies, dried red
- 60 g Tomatoes, raw
- 20 g Onions, raw
- 4 g Garlic, raw
- 50 g Pineapple, raw
- 40 g Plantains, ripe, raw
- 8 g Almonds
- 0.3 g Cinnamon
- 10 g Vegetable oil
- 1.3 g Salt
- 150 g Chicken broth
Method
- Toast the dried chilies briefly in a dry pan, then soak them in hot water for 15 minutes until soft.
- Blend the soaked chilies with the tomato, onion, garlic, almonds and cinnamon to a smooth sauce.
- Brown the pork and chicken pieces in the oil in a pot, then remove.
- Strain the chili sauce into the pot and fry for 5 minutes until darkened, then return the meat, add the broth, cover and simmer for 35-40 minutes until the meat is tender and cooked through (poultry at least 74 °C/165 °F).
- Add the pineapple and plantain and simmer for 10 more minutes until the fruit softens; season with salt and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 567 kcal | 27% |
| Carbohydrates | 35.1 g | |
| Water | 399 mL | |
| Fiber | 6.8 g | 23% |
| Protein | 33.2 g | 69% |
| Tryptophan | 0.37 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.6 g | |
| Methionine | 0.78 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 1 g | |
| Fat | 34.3 g | |
| Monounsaturated | 13 g | |
| Polyunsaturated | 9.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.5 g | |
| Saturated | 8.3 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 123 mg | |
| Calcium | 81.2 mg | 8% |
| Copper | 0.41 mg | 46% |
| Iron | 3.7 mg | 20% |
| Magnesium | 96.7 mg | 31% |
| Manganese | 1.1 mg | 61% |
| Phosphorus | 387 mg | 55% |
| Potassium | 1,227 mg | 26% |
| Selenium | 39.4 µg | 72% |
| Sodium | 1,191 mg | |
| Zinc | 4.2 mg | 53% |
| Thiamin (vitamin B1) | 0.91 mg | 83% |
| Riboflavin (vitamin B2) | 0.85 mg | 77% |
| Niacin (vitamin B3) | 9.3 mg | 66% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 1.2 mg | 92% |
| Folate (vitamin B9) | 49.2 µg | 12% |
| Cobalamin (vitamin B12) | 1.1 µg | 44% |
| Choline | 111 mg | 26% |
| Vitamin A | 203 µg | 29% |
| Vitamin C | 44.6 mg | 59% |
| Vitamin D (D2 + D3) | 63.6 IU | 11% |
| Vitamin E | 3.7 mg | 25% |
| Vitamin K | 42.4 µg | 47% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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