Recipes · Peruvian · Meat Dishes
Lomo a lo Pobre
One serving has 912 kcal and 42 g protein, and at least a fifth of a woman's daily need of pyridoxine (115%), selenium (100%), niacin (92%), cobalamin (87%), zinc (85%) and phosphorus (71%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (425 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, egg
Ingredients
- 150 g Beef tenderloin, raw
- 50 g Eggs, whole, raw
- 120 g Potatoes, russet, raw
- 40 g Rice, white, long-grain
- 40 g Plantains, ripe, raw
- 20 g Vegetable oil
- 3 g Garlic, raw
- 1.3 g Salt
- 0.3 g Black pepper
Method
- Cook the rice in salted water according to package directions until tender and fluffy.
- Cut the potato into fries and fry in hot oil until golden and crisp; drain and salt.
- Fry the plantain slices in a little oil until caramelized.
- Season the steak with salt, pepper and the crushed garlic, then sear in a hot pan with oil for 2-3 minutes per side for medium doneness, or longer if you prefer it more done; in the same pan fry the egg sunny-side up until the white is set (for young children, older adults, pregnant people or anyone with a weakened immune system, cook the egg until the yolk is firm too).
- Plate the steak topped with the fried egg, and arrange the fries, rice and fried plantain alongside; serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 912 kcal | 43% |
| Carbohydrates | 68 g | |
| Water | 257 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 42.2 g | 88% |
| Tryptophan | 0.31 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.2 g | |
| Lysine | 3.1 g | |
| Methionine | 1 g | |
| Cystine | 0.58 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.3 g | |
| Valine | 2.1 g | |
| Histidine | 1.2 g | |
| Fat | 52.1 g | |
| Monounsaturated | 17.9 g | |
| Polyunsaturated | 13.6 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.6 g | |
| Saturated | 15.5 g | |
| Trans-Fats | 0.15 g | |
| Cholesterol | 314 mg | |
| Calcium | 101 mg | 10% |
| Copper | 0.39 mg | 43% |
| Iron | 6.1 mg | 34% |
| Magnesium | 89.3 mg | 29% |
| Manganese | 0.8 mg | 44% |
| Phosphorus | 494 mg | 71% |
| Potassium | 1,281 mg | 27% |
| Selenium | 55 µg | 100% |
| Sodium | 660 mg | |
| Zinc | 6.8 mg | 85% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 12.8 mg | 92% |
| Pantothenic acid (vitamin B5) | 2.5 mg | 51% |
| Pyridoxine (vitamin B6) | 1.5 mg | 115% |
| Folate (vitamin B9) | 158 µg | 40% |
| Cobalamin (vitamin B12) | 2.1 µg | 87% |
| Choline | 295 mg | 69% |
| Vitamin A | 102 µg | 15% |
| Vitamin C | 15.1 mg | 20% |
| Vitamin D (D2 + D3) | 41 IU | 7% |
| Vitamin E | 2.8 mg | 19% |
| Vitamin K | 53.6 µg | 60% |
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
4.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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