Recipes · Nicaraguan · Meat Dishes
Fritanga Nicaragüense
One serving has 857 kcal and 43 g protein, and at least a fifth of a woman's daily need of cobalamin (122%), niacin (99%), pyridoxine (94%), zinc (81%), phosphorus (77%) and selenium (77%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (401 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, pork
Ingredients
- 120 g Beef top round, raw
- 40 g Pork belly, raw
- 30 g Chorizo, fresh (Mexican)
- 50 g Plantains, ripe, raw
- 30 g Cabbage, green, raw
- 20 g Tomatoes, raw
- 5 g Vinegar, white
- 30 g Rice, white, long-grain
- 30 g Black beans, canned
- 30 g Tortillas, corn
- 15 g Vegetable oil
- 1.3 g Salt
Method
- Season the beef with a little salt and grill or pan-sear it over high heat to at least medium doneness (63 °C/145 °F), then rest and slice.
- Fry the plantain slices in the oil until golden, then fry the pork belly and chorizo pieces until browned and cooked through.
- Briefly heat the cooked rice and black beans together in a pan for a simple side.
- Toss the shredded cabbage and tomato with the vinegar and a pinch of salt for the ensalada.
- Warm the tortillas, arrange everything together on a plate, and serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 857 kcal | 40% |
| Carbohydrates | 61.9 g | |
| Water | 242 mL | |
| Fiber | 6.2 g | 21% |
| Protein | 42.9 g | 89% |
| Tryptophan | 0.38 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.6 g | |
| Leucine | 3 g | |
| Lysine | 2.9 g | |
| Methionine | 0.87 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.8 g | |
| Histidine | 1.2 g | |
| Fat | 49.7 g | |
| Monounsaturated | 18.9 g | |
| Polyunsaturated | 13 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.4 g | |
| Saturated | 14.6 g | |
| Trans-Fats | 0.35 g | |
| Cholesterol | 122 mg | |
| Calcium | 82.6 mg | 8% |
| Copper | 0.33 mg | 37% |
| Iron | 6.2 mg | 34% |
| Magnesium | 85.5 mg | 28% |
| Manganese | 0.68 mg | 38% |
| Phosphorus | 541 mg | 77% |
| Potassium | 1,058 mg | 23% |
| Selenium | 42.6 µg | 77% |
| Sodium | 959 mg | |
| Zinc | 6.5 mg | 81% |
| Thiamin (vitamin B1) | 0.6 mg | 55% |
| Riboflavin (vitamin B2) | 0.58 mg | 53% |
| Niacin (vitamin B3) | 13.9 mg | 99% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 1.2 mg | 94% |
| Folate (vitamin B9) | 121 µg | 30% |
| Cobalamin (vitamin B12) | 2.9 µg | 122% |
| Choline | 131 mg | 31% |
| Vitamin A | 42.7 µg | 6% |
| Vitamin C | 23.9 mg | 32% |
| Vitamin D (D2 + D3) | 19.5 IU | 3% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 68.9 µg | 77% |
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
4.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.