Recipes · Dutch · Snacks
Bamischijf
One serving has 631 kcal and 21 g protein, and at least a fifth of a woman's daily need of selenium (105%), thiamin (103%), vitamin K (78%), niacin (56%), riboflavin (52%) and manganese (48%). Ready in 40 minutes.
- Preparation: 30 min
- Cooking: 10 min
- Makes: 1 serving (242 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: egg, gluten, pork, soy
Ingredients
- 40 g Egg noodles, dry
- 40 g Pork, ground, raw
- 30 g Cabbage, green, raw
- 15 g Carrots, raw
- 20 g Bean sprouts, raw
- 5 g Soy sauce
- 15 g Onions, raw
- 2 g Garlic, raw
- 20 g Eggs, whole, raw
- 25 g Breadcrumbs, dry
- 10 g Flour, all-purpose
- 20 g Vegetable oil
Method
- Cook the egg noodles in boiling water for 3-4 minutes until just tender, drain and snip into shorter lengths.
- Fry the ground pork in a splash of the oil over medium-high heat for 5 minutes, breaking it up, until cooked through and no longer pink. Add the onion, garlic, carrot and cabbage and stir-fry for 4 minutes until softened.
- Add the bean sprouts and soy sauce, cook for 1 minute, then stir through the cooked noodles. Spread the mixture on a plate and chill for 20 minutes until firm.
- Shape the cooled mixture into a flat disc, then coat it in the flour, the beaten egg and finally the breadcrumbs, pressing them on firmly.
- Heat the remaining oil in a frying pan over medium heat and fry the disc for 3-4 minutes per side until deep golden and hot all the way through.
- Drain briefly and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 631 kcal | 30% |
| Carbohydrates | 61 g | |
| Water | 123 mL | |
| Fiber | 4.6 g | 15% |
| Protein | 21.1 g | 44% |
| Tryptophan | 0.25 g | |
| Threonine | 0.8 g | |
| Isoleucine | 0.93 g | |
| Leucine | 1.6 g | |
| Lysine | 1.2 g | |
| Methionine | 0.46 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 0.99 g | |
| Tyrosine | 0.62 g | |
| Valine | 1.1 g | |
| Histidine | 0.62 g | |
| Fat | 33.7 g | |
| Monounsaturated | 9.8 g | |
| Polyunsaturated | 13.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 12.1 g | |
| Saturated | 7.7 g | |
| Trans-Fats | 0.17 g | |
| Cholesterol | 137 mg | |
| Calcium | 106 mg | 11% |
| Copper | 0.29 mg | 32% |
| Iron | 4.5 mg | 25% |
| Magnesium | 61.5 mg | 20% |
| Manganese | 0.86 mg | 48% |
| Phosphorus | 298 mg | 43% |
| Potassium | 480 mg | 10% |
| Selenium | 57.8 µg | 105% |
| Sodium | 535 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 1.1 mg | 103% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 7.9 mg | 56% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.43 mg | 33% |
| Folate (vitamin B9) | 180 µg | 45% |
| Cobalamin (vitamin B12) | 0.66 µg | 28% |
| Choline | 104 mg | 24% |
| Vitamin A | 167 µg | 24% |
| Vitamin C | 16.5 mg | 22% |
| Vitamin D (D2 + D3) | 20.8 IU | 3% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 70.2 µg | 78% |
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
0.6 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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