Your Recipe

Chilaquiles

Zutat  Menge  Kalorien 
Zwiebeln 40g 16kcal
Tortillas, fertig zum Backen oder Braten, Mais 192g 419kcal
Sauce, Salsa, Verde, servierfertig 240g 91kcal
Käse, frisch, Queso-Fresko 61g 182kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 8 corn tortillas, cut into triangles
• Vegetable oil for frying
• 1 cup salsa verde or red salsa
• 1 cup shredded cooked chicken (optional)
• 1/2 cup shredded cheese (queso fresco or Monterey Jack)
• 1/4 cup diced onion
• Crema (Mexican sour cream) or regular sour cream, for serving
• Chopped cilantro, for garnish
Instructions:
1. In a large skillet, heat vegetable oil over medium-high heat.
2. Fry tortilla triangles in batches until golden and crispy, about 1-2 minutes per batch. Drain on paper towels.
3. Remove excess oil from skillet, leaving about 1 tablespoon.
4. Add salsa to the skillet and bring to a simmer.
5. Stir in shredded chicken (if using) and cooked tortilla triangles until coated in the sauce.
6. Sprinkle shredded cheese over the mixture and cover the skillet. Cook for 2-3 minutes until cheese is melted.
7. Remove from heat and sprinkle diced onion over the top.
8. Serve chilaquiles hot, topped with crema and chopped cilantro.

Nährwertangaben 
Portionsgröße  133 g | ml
Menge pro Portion  177
741
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 5.5g 7%
Gesättigte Fettsäuren  2.2g 11%
Natrium 680mg 30%
Gesamte Kohlenhydrate  27g 10%
Ballaststoffe  4.3g 15%
Zucker  3.3g
Protein  6.3g 13%
Vitamin D 0.4mcg 2%
Kalzium 131mg 10%
Eisen  1mg 6%
Kalium 279mg 6%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 40.76 mcg 5%
Thiamin [B1] 0.084 mg 7%
Riboflavin [B2] 0.082 mg 6%
Niacin [B3] 1.704 mg 11%
Pantothensäure [B5] 0.212 mg 4%
Vitamin B6 0.179 mg 11%
Cobalamin [B12] 0.256 mcg 0%
Folat [B9] 10.168 mcg 0%
Vitamin C 8.12 mg 9%
Vitamin D 0.412 mcg 2%
Vitamin E 0.451 mg 3%
Vitamin K 8.902 mcg 7%
Betain 0.705 mg 0%
Cholin 13.64 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  26.6 g 10%
Sugars 3.3 g 7%
Ballaststoffe  4.3 g 15%
Carbohydrate 0.9 g 0%
Netto-Kohlenhydrate 23.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.21 g 0%
Arginin 0.149 g 0%
Asparaginsäure 0.203 g 0%
Cystein 0.051 g 0%
Glutaminsäure 0.548 g 0%
Glycin 0.117 g 0%
Histidin 0.086 g 0%
Isoleucin 0.101 g 0%
Leucin 0.344 g 0%
Lysin 0.082 g 0%
Methionin 0.058 g 0%
Phenylalanin 0.139 g 0%
Prolin 0.244 g 0%
Serin 0.134 g 0%
Threonin 0.107 g 0%
Tryptophan 0.022 g 0%
Tyrosin 0.115 g 0%
Valin 0.143 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 131.37 mg 10%
Kupfer 0.13 mg 14%
Fluorid 0.11 mcg 0%
Eisen  1.03 mg 6%
Magnesium 50.62 mg 12%
Mangan 0.27 mg 12%
Phosphor 236.93 mg 19%
Kalium 278.95 mg 6%
Selen 6.4 mcg 12%
Natrium 680.13 mg 30%
Zink 1.19 mg 11%
andere
Nährstoff Menge  DV
Wasser 92.482 g 0%
Asche 2.303 g 0%