Mexican · Authentic-ish Mexican
Torta de Milanesa
597 kcal a serving, against 983 for the traditional version. That is 386 kcal off, or 39%, with 46.3g of protein. Serves 4. 30 minutes.
What the traditional version is
A large white bread roll split and stuffed with a thin beef steak that has been dredged in plain flour, dipped in egg, coated in breadcrumbs and shallow-fried in vegetable oil. Topped with black beans, thick slices of avocado, fresh tomatoes and jalapenos.
What changed, and what each change costs
100g of vegetable oil for frying swapped for 15g of olive oil brushed onto the breadcrumbs
Deep frying coats the beef in fat that you don't need if you just want a crunch. Baking the steak on a rack with a tiny amount of oil drops the fat drastically while keeping the meat tender.
What it costs you. You lose the rich, saturated crispness of a truly fried milanesa. Baked breadcrumbs turn golden and crunchy, but they lack that deep, satisfying shatter that only hot oil provides.
400g of white bread and 150g of avocado reduced to 250g of bread and 80g of avocado
Hollowing out the bread rolls and cutting down the avocado removes a massive amount of starch and fat, shifting the ratio heavily towards the lean beef skirt.
What it costs you. It is a noticeably thinner sandwich. It's the first compromise you'll notice when you pick it up, as it doesn't have the absurd, jaw-dislocating height of a street cart torta.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 983 | 597 |
| Protein | 51.9g | 46.3g |
| Fat | 47.2g | 19.4g |
| Saturated fat | 9.8g | 5.6g |
| Carbohydrate | 86.2g | 57.7g |
| Protein per 100 kcal | 5.3g | 7.8g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Mexican prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, eggs.
The method is in the book
This is a brilliant sandwich, but You end up with a lighter, sharper lunch. The version that's a greasy street stall masterpiece is still out there and still better. You get the crunch of the breaded beef and the soft comfort of the beans without needing a nap immediately afterwards. Hollowing out the bread means you actually taste the meat instead of just chewing through a giant sponge. It hits all the right notes for texture and acidity.
The quantities and the method for this dish are in Authentic-ish Mexican, along with 56 more. Buy the paperback