Mexican · breakfast

Machacado con Huevo (Northern Mexican Dried Beef and Eggs)

Machacado con huevo

Machacado con Huevo (Northern Mexican Dried Beef and Eggs) — from Mire y sus recetas Comida Mexicana's cooking video Watch how it’s made · 8:34

Video by Mire y sus recetas Comida Mexicana on YouTube, in Spanish · Open on YouTube

20 minServes 2321 kcal a serve
  • Low carb (7.6 g net carbs) but not keto: 51% of the energy is from fat, and keto meals get about 60% or more
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: Egg. Check labels on stock, sauces and spice mixes.

29 g protein and under 8 g net carbs a serve from dried beef scrambled with eggs, tomato, onion and chilli, cooked in a single spoon of lard. Rich in selenium, vitamin B12 and zinc.

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Ingredients 7

Method

The cook speaks Spanish; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Finely dice the onion, garlic, chilli (keep the seeds only if you want it hot) and tomato. 0:56
  2. Melt the lard in a frying pan over medium heat for about 2 minutes, then fry the onion and garlic for a minute until they change colour. 2:23
  3. Add the machaca and keep stirring for about 2 minutes so it toasts in the fat. 4:03
  4. Stir in the chilli for a minute, then the tomato, and cook for about 3 minutes. Taste before adding any salt: the dried beef is usually salty enough. 4:33
  5. Add the eggs and stir gently for about 2 minutes, just until set. 6:11
  6. Serve hot, northern style, with refried beans and flour tortillas on the side if you like. 7:06

Tip. Serves 2 (our estimate for 4 eggs). Machaca is salt-cured (about 1,500 mg sodium a serve), so taste before adding any salt. Traditionally eaten with refried beans and flour tortillas; on its own it stays low in carbs.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 2

Energy321 kcal1,340 kJ
Protein29 g59% of a day
Fibre1.7 g6% of a day
Carbohydrate9.3 g7.6 g net · 6.1 g sugars3% of a day
Fat18 g6.4 g saturated23% of a day
Sodium1,520 mg66% of a day

Where the energy comes from one serve

  • Net carbs 10%
  • Protein 38%
  • Fat 52%

Low carb: under 26% of the energy is from carbs.

One serve has about 66% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High86%

47 µg a serve, mostly from eggs (65%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High79%

1.9 µg a serve, mostly from eggs (58%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Zinc High35%

3.8 mg a serve, mostly from machaca (64%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B6 High27%

0.5 mg a serve, mostly from machaca (42%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin C High26%

23 mg a serve, mostly from tomato (54%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin A High21%

191 µg a serve, mostly from eggs (78%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Folate Source17%

69 µg a serve, mostly from eggs (64%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Iron Source15%

2.8 mg a serve, mostly from machaca (44%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E Source13%

2 mg a serve, mostly from eggs (51%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin D Source12%

2.4 µg a serve, mostly from eggs (93%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Potassium Source11%

520 mg a serve, mostly from tomato (41%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

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Omega-39%

0.2 g a serve, mostly from eggs (47%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Magnesium8%

33 mg a serve, mostly from eggs (30%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin K8%

9.5 µg a serve, mostly from tomato (75%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Calcium6%

72 mg a serve, mostly from eggs (69%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Mire y sus recetas Comida Mexicana; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.