Recipes · Uruguayan · Burgers and Sandwiches
Milanesa Sandwich
One serving has 968 kcal and 51 g protein, and at least a fifth of a woman's daily need of selenium (161%), niacin (119%), cobalamin (114%), thiamin (104%), riboflavin (97%) and vitamin K (90%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (381 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, egg, gluten, mustard
Ingredients
- 130 g Beef top round, raw
- 15 g Flour, all-purpose
- 40 g Eggs, whole, raw
- 30 g Breadcrumbs, dry
- 20 g Vegetable oil
- 90 g Bolillo rolls
- 15 g Lettuce, iceberg, raw
- 25 g Tomatoes, raw
- 15 g Mayonnaise
- 1 g Salt
Method
- Season the beef cutlet with the salt, then dredge it in the flour, dip in the beaten egg, and coat well with the breadcrumbs.
- Heat the oil in a pan and fry the cutlet for 2-3 minutes per side until golden brown and cooked through with no pink remaining, at least 71 °C (160 °F).
- Drain on paper towel.
- Split and lightly toast the roll, then spread with mayonnaise and add the lettuce and tomato.
- Place the hot milanesa on top, close the sandwich, and serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 968 kcal | 46% |
| Carbohydrates | 85 g | |
| Water | 193 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 51.2 g | 107% |
| Tryptophan | 0.48 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.5 g | |
| Lysine | 3.4 g | |
| Methionine | 1.1 g | |
| Cystine | 0.54 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.5 g | |
| Valine | 2.1 g | |
| Histidine | 1.4 g | |
| Fat | 47 g | |
| Monounsaturated | 13.5 g | |
| Polyunsaturated | 20.9 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 18.3 g | |
| Saturated | 9.7 g | |
| Trans-Fats | 1.2 g | |
| Cholesterol | 237 mg | |
| Calcium | 140 mg | 14% |
| Copper | 0.33 mg | 37% |
| Iron | 9.6 mg | 53% |
| Magnesium | 67.6 mg | 22% |
| Manganese | 1.1 mg | 59% |
| Phosphorus | 542 mg | 77% |
| Potassium | 729 mg | 16% |
| Selenium | 88.5 µg | 161% |
| Sodium | 1,290 mg | |
| Zinc | 6.8 mg | 85% |
| Thiamin (vitamin B1) | 1.1 mg | 104% |
| Riboflavin (vitamin B2) | 1.1 mg | 97% |
| Niacin (vitamin B3) | 16.7 mg | 119% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 37% |
| Pyridoxine (vitamin B6) | 1.1 mg | 82% |
| Folate (vitamin B9) | 207 µg | 52% |
| Cobalamin (vitamin B12) | 2.7 µg | 114% |
| Choline | 227 mg | 53% |
| Vitamin A | 85.5 µg | 12% |
| Vitamin C | 4 mg | 5% |
| Vitamin D (D2 + D3) | 35.1 IU | 6% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 80.7 µg | 90% |
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
4.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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