Chilaquiles

Moderate nutritional value

Tortilla chips simmered in red salsa, topped with crema and cheese.

Chilaquiles — photo 1

Chilaquiles are a Mexican breakfast of fried corn tortilla wedges simmered briefly in a guajillo and tomato salsa, then topped with crema, crumbled queso fresco, onion and cilantro. A 300 g plate has about 465 kcal, 26 g fat (8 g saturated) and 51 g carbohydrate but only 11 g protein. A fried egg or shredded chicken on top adds protein.

Macronutrients Distribution

Protein: 3.8g (12.9%)
Fat: 8.6g (29.3%)
Carbs: 17g (57.8%)
Fiber: 2.8g

Basic Nutritional Info

NutrientValueDV
Protein3.8g6.8%
Fat8.6g12.3%
Carbs17g5.7%
Simple Sugars5.95gEstimate
Complex Carbs8.25gEstimate
Fiber2.8g11.2%
Water69g2.8%
Calories1556.9%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
52

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated2.6g13.0%
Monounsaturated2.01g8.0%
Polyunsaturated3.11g23.9%
Omega-30.933gEstimate
EPA1mg0.1%
Omega-62.177gEstimate
Trans0.15g7.5%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C4.5mg
Vitamin E0.7mg
Selenium3.56mcg

Vitamins

VitaminAmountUnitDV
vitamin A55.6mcg6.2%
vitamin B10.045mg3.8%
vitamin B20.075mg5.8%
vitamin B30.716mg4.5%
vitamin B60.104mg6.1%
vitamin B98.82mcg2.2%
vitamin B120.129mcg5.4%
vitamin C4.5mg5.0%
vitamin D0.17 (7 IU)mcg1.1%
vitamin E0.701mg4.7%
vitamin K13.8mcg11.5%

Minerals

MineralAmountUnitDV
calcium77.6mg7.8%
iron0.61mg3.4%
magnesium29.9mg7.5%
phosphorus137mg19.6%
potassium215mg8.3%
sodium322mg14.0%
zinc0.688mg6.3%
copper0.084mg9.3%
manganese0.181mg7.9%
selenium3.56mcg6.5%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 105mg15.0%128%
Isoleucine 151mg10.8%98%
Leucine 359mg13.2%115%
Lysine limiting175mg8.3%71%
Methionine 121mg11.5%102%
Phenylalanine 320mg18.3%152%
Threonine 132mg12.6%103%
Tryptophan 35mg12.5%103%
Valine 192mg10.5%93%

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Values per 100 g

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Allergens

Dairy

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Breakfast Difficulty: Easy Servings: 4 Total: 45 min

Ingredients

  • Corn tortillas, preferably a day old 12 (360 g)
  • Vegetable oil, for frying 250 ml
  • Tomatoes, ripe 4 medium (500 g)
  • Dried guajillo chiles, stemmed and seeded 3 (15 g)
  • White onion 1 medium (150 g), divided
  • Garlic 2 cloves (8 g)
  • Chicken broth 250 ml
  • Salt 1 tsp (6 g)
  • Mexican crema or sour cream 120 g
  • Queso fresco, crumbled 80 g
  • Fresh cilantro, chopped 10 g
Prep
15 min
Cook
30 min

Instructions

  1. 1

    Cut each tortilla into 6 wedges and leave them spread out for an hour, or dry them in a 150C oven for 10 minutes.

  2. 2

    Heat the oil in a deep frying pan to 180C and fry the wedges in batches for 1-2 minutes until golden and crisp, then drain them on paper towels.

  3. 3

    Toast the chiles in a dry pan for 30 seconds, then simmer them with the tomatoes, 100 g of the onion and the garlic in a little water for 10 minutes; drain and blend with the broth until smooth.

  4. 4

    Pour off all but 1 tbsp of the frying oil, add the sauce and the salt and simmer for 8-10 minutes until slightly thickened.

  5. 5

    Add the tortilla chips, stir to coat and cook for 1-2 minutes, just until they begin to soften at the edges.

  6. 6

    Divide among plates and top with crema, queso fresco, the remaining onion, finely chopped, and cilantro; serve at once.