Recipes · Venezuelan · Burgers and Sandwiches
Pepito (Venezuelan Steak Sandwich)
One serving has 684 kcal and 43 g protein, and at least a fifth of a woman's daily need of selenium (110%), cobalamin (92%), niacin (90%), zinc (84%), phosphorus (73%) and pyridoxine (68%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (309 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, dairy, egg, gluten, mustard
Ingredients
- 130 g Beef flank steak, raw
- 80 g Hamburger buns
- 30 g Mozzarella, low-moisture
- 20 g Cabbage, green, raw
- 20 g Tomatoes, raw
- 10 g Ketchup
- 10 g Mayonnaise
- 8 g Vegetable oil
- 1 g Salt
Method
- Season the beef with the salt and grill or pan-sear it over high heat to at least medium doneness (63 °C/145 °F), then slice thinly.
- Melt the cheese briefly over the sliced meat in the pan.
- Split and lightly toast the bun.
- Spread the ketchup and mayonnaise inside the bun, then layer in the steak with melted cheese, shredded cabbage and tomato.
- Close and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 684 kcal | 32% |
| Carbohydrates | 46.5 g | |
| Water | 178 mL | |
| Fiber | 2.2 g | 7% |
| Protein | 43.2 g | 90% |
| Tryptophan | 0.35 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.8 g | |
| Lysine | 2.7 g | |
| Methionine | 0.89 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 35.4 g | |
| Monounsaturated | 10.2 g | |
| Polyunsaturated | 11.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.7 g | |
| Saturated | 10.9 g | |
| Trans-Fats | 0.31 g | |
| Cholesterol | 112 mg | |
| Calcium | 372 mg | 37% |
| Copper | 0.22 mg | 24% |
| Iron | 5 mg | 28% |
| Magnesium | 61.1 mg | 20% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 511 mg | 73% |
| Potassium | 695 mg | 15% |
| Selenium | 60.7 µg | 110% |
| Sodium | 1,212 mg | |
| Zinc | 6.7 mg | 84% |
| Thiamin (vitamin B1) | 0.54 mg | 49% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 12.6 mg | 90% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 29% |
| Pyridoxine (vitamin B6) | 0.88 mg | 68% |
| Folate (vitamin B9) | 112 µg | 28% |
| Cobalamin (vitamin B12) | 2.2 µg | 92% |
| Choline | 139 mg | 33% |
| Vitamin A | 105 µg | 15% |
| Vitamin C | 11.5 mg | 15% |
| Vitamin D (D2 + D3) | 10.4 IU | 2% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 54 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
4.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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