Recipes · Mexican · Snacks
Salbutes
One serving has 433 kcal and 19 g protein, and at least a fifth of a woman's daily need of niacin (81%), thiamin (75%), pyridoxine (65%), vitamin K (54%), riboflavin (50%) and phosphorus (38%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (236 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: poultry
Ingredients
- 50 g Masa harina
- 35 g Water
- 0.5 g Salt
- 15 g Vegetable oil
- 60 g Chicken breast, boneless, skinless, raw
- 20 g Cabbage, green, raw
- 20 g Tomatoes, raw
- 20 g Avocado, raw
- 10 g Onions, red, raw
- 5 g Lime juice
Method
- Mix the masa harina with the water and salt to form a soft dough, then divide and pat into thin rounds.
- Heat the oil in a skillet and fry each round for 1-2 minutes per side until it puffs slightly and turns golden and crisp.
- Poach or pan-cook the chicken until cooked through (74 °C/165 °F) and shred.
- Toss the sliced red onion with the lime juice for a quick pickle.
- Top each fried tortilla with shredded chicken, cabbage, tomato, avocado and the pickled onion; serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 433 kcal | 20% |
| Carbohydrates | 43.3 g | |
| Water | 149 mL | |
| Fiber | 5.5 g | 19% |
| Protein | 18.7 g | 39% |
| Tryptophan | 0.21 g | |
| Threonine | 0.76 g | |
| Isoleucine | 0.83 g | |
| Leucine | 1.7 g | |
| Lysine | 1.4 g | |
| Methionine | 0.45 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.78 g | |
| Tyrosine | 0.62 g | |
| Valine | 0.92 g | |
| Histidine | 0.65 g | |
| Fat | 21.6 g | |
| Monounsaturated | 6.3 g | |
| Polyunsaturated | 10.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.9 g | |
| Saturated | 3.3 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 43.8 mg | |
| Calcium | 88.8 mg | 9% |
| Copper | 0.19 mg | 21% |
| Iron | 4.8 mg | 26% |
| Magnesium | 75.5 mg | 24% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 268 mg | 38% |
| Potassium | 535 mg | 11% |
| Selenium | 19.1 µg | 35% |
| Sodium | 231 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.83 mg | 75% |
| Riboflavin (vitamin B2) | 0.55 mg | 50% |
| Niacin (vitamin B3) | 11.3 mg | 81% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.84 mg | 65% |
| Folate (vitamin B9) | 118 µg | 30% |
| Cobalamin (vitamin B12) | 0.13 µg | 5% |
| Choline | 60.8 mg | 14% |
| Vitamin A | 16.3 µg | 2% |
| Vitamin C | 14.1 mg | 19% |
| Vitamin D (D2 + D3) | 0.6 IU | 0% |
| Vitamin E | 2.2 mg | 14% |
| Vitamin K | 48.6 µg | 54% |
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: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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