Recipes · Spanish · Beverages
Leche Merengada
One serving has 257 kcal and 10 g protein, and at least a fifth of a woman's daily need of riboflavin (44%), cobalamin (39%), phosphorus (25%), selenium (25%) and calcium (24%). Ready in 20 minutes.
- Preparation: 15 min
- Cooking: 5 min
- Makes: 1 serving (263 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy, egg
Ingredients
- 200 g Milk, whole
- 30 g Sugar
- 1 g Cinnamon
- 2 g Lemon zest
- 30 g Egg whites, raw
Method
- Warm the milk with the cinnamon stick and lemon zest until steaming but not boiling, then let it cool completely and strain out the solids.
- Chill the infused milk in the freezer for about an hour, stirring every 15 minutes, until it is icy and slushy.
- Meanwhile whisk the egg white to soft peaks, then whisk in the sugar a little at a time until glossy and firm.
- Fold the meringue through the icy milk until just combined.
- Serve at once in a chilled glass, dusted with a little extra cinnamon; because the meringue is not cooked, keep this for people who can safely eat lightly whipped raw egg white.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 257 kcal | 12% |
| Carbohydrates | 40.9 g | |
| Water | 204 mL | |
| Fiber | 0.74 g | 3% |
| Protein | 9.6 g | 20% |
| Tryptophan | 0.12 g | |
| Threonine | 0.4 g | |
| Isoleucine | 0.53 g | |
| Leucine | 0.91 g | |
| Lysine | 0.77 g | |
| Methionine | 0.29 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.53 g | |
| Tyrosine | 0.46 g | |
| Valine | 0.66 g | |
| Histidine | 0.28 g | |
| Fat | 6.6 g | |
| Monounsaturated | 1.6 g | |
| Polyunsaturated | 0.39 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.24 g | |
| Saturated | 3.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 20 mg | |
| Calcium | 241 mg | 24% |
| Copper | 0.06 mg | 7% |
| Iron | 0.2 mg | 1% |
| Magnesium | 24.2 mg | 8% |
| Manganese | 0.19 mg | 11% |
| Phosphorus | 173 mg | 25% |
| Potassium | 321 mg | 7% |
| Selenium | 13.6 µg | 25% |
| Sodium | 136 mg | |
| Zinc | 0.78 mg | 10% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 0.23 mg | 2% |
| Pantothenic acid (vitamin B5) | 0.81 mg | 16% |
| Pyridoxine (vitamin B6) | 0.08 mg | 6% |
| Folate (vitamin B9) | 11.5 µg | 3% |
| Cobalamin (vitamin B12) | 0.93 µg | 39% |
| Choline | 29.2 mg | 7% |
| Vitamin A | 92.2 µg | 13% |
| Vitamin C | 2.6 mg | 3% |
| Vitamin D (D2 + D3) | 102 IU | 17% |
| Vitamin E | 0.17 mg | 1% |
| Vitamin K | 0.91 µg | 1% |
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
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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