Recipes · American · Main Courses
Frito Pie
One serving has 766 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (103%), zinc (88%), phosphorus (79%), selenium (56%), thiamin (51%) and pyridoxine (51%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (366 g)
- Difficulty: Easy
- Diets: Gluten-free, High protein
- Contains: beef, dairy
Ingredients
- 50 g Tortilla chips
- 100 g Beef, ground, 80% lean, raw
- 80 g Kidney beans, red, canned
- 60 g Tomatoes, canned, diced
- 30 g Onions, raw
- 4 g Chili powder
- 2 g Cumin
- 30 g Cheddar cheese
- 10 g Jalapeño peppers, pickled
Method
- Heat a dry skillet over medium heat and cook the ground beef and diced onion together for 6-7 minutes, breaking up the meat, until browned.
- Stir in the chili powder and cumin and cook for 30 seconds until fragrant.
- Add the drained kidney beans and diced tomatoes, bring to a simmer, and cook for 10-12 minutes, stirring occasionally, until thickened into a chili.
- Spread the corn chips over a plate or into a shallow bowl.
- Ladle the hot chili over the chips.
- Scatter the shredded cheddar and pickled jalapeños on top and serve immediately while the chips are still crisp underneath.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 766 kcal | 36% |
| Carbohydrates | 60.1 g | |
| Water | 221 mL | |
| Fiber | 10.3 g | 35% |
| Protein | 35.5 g | 74% |
| Tryptophan | 0.34 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.5 g | |
| Lysine | 2.2 g | |
| Methionine | 0.7 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1 g | |
| Valine | 1.7 g | |
| Histidine | 0.92 g | |
| Fat | 43.3 g | |
| Monounsaturated | 16.4 g | |
| Polyunsaturated | 6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 5.8 g | |
| Saturated | 14.9 g | |
| Trans-Fats | 1.2 g | |
| Cholesterol | 101 mg | |
| Calcium | 389 mg | 39% |
| Copper | 0.45 mg | 50% |
| Iron | 6.5 mg | 36% |
| Magnesium | 115 mg | 37% |
| Manganese | 0.73 mg | 41% |
| Phosphorus | 551 mg | 79% |
| Potassium | 909 mg | 19% |
| Selenium | 30.6 µg | 56% |
| Sodium | 957 mg | |
| Zinc | 7 mg | 88% |
| Thiamin (vitamin B1) | 0.56 mg | 51% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 6.4 mg | 46% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.66 mg | 51% |
| Folate (vitamin B9) | 61.7 µg | 15% |
| Cobalamin (vitamin B12) | 2.5 µg | 103% |
| Choline | 79.7 mg | 19% |
| Vitamin A | 190 µg | 27% |
| Vitamin C | 11.1 mg | 15% |
| Vitamin D (D2 + D3) | 10.2 IU | 2% |
| Vitamin E | 3.9 mg | 26% |
| Vitamin K | 10.1 µg | 11% |
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.