Recipes · Belizean · Bread
Fry Jack
One serving has 424 kcal and 6 g protein, and at least a fifth of a woman's daily need of thiamin (43%), phosphorus (38%), selenium (37%), vitamin K (31%), riboflavin (27%) and folate (27%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (116 g)
- Difficulty: Easy
- Diets: Dairy-free
- Contains: gluten, pork
Ingredients
- 60 g Flour, all-purpose
- 2 g Baking powder
- 0.5 g Salt
- 8 g Lard
- 30 g Water
- 15 g Vegetable oil
Method
- Makes 1 portion (2-3 pieces); multiply by 6 for a batch to serve 6. Rub the lard into the flour, baking powder, and salt until crumbly, then mix in the water to form a soft dough.
- Knead briefly until smooth, then rest, covered, for 10 minutes.
- Divide into 2-3 pieces, roll each into a thin round or triangle, and cut a small slit in the center of each.
- Heat the oil in a skillet over medium-high heat and fry each piece for 1-2 minutes per side until puffed and golden brown.
- Drain briefly on paper towel and serve warm, plain or with honey, cheese, or refried beans.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 424 kcal | 20% |
| Carbohydrates | 46.3 g | |
| Water | 37.2 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 6.2 g | 13% |
| Tryptophan | 0.08 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.21 g | |
| Leucine | 0.43 g | |
| Lysine | 0.14 g | |
| Methionine | 0.11 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.31 g | |
| Tyrosine | 0.19 g | |
| Valine | 0.25 g | |
| Histidine | 0.14 g | |
| Fat | 23.6 g | |
| Monounsaturated | 7.1 g | |
| Polyunsaturated | 9.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.6 g | |
| Saturated | 5.5 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 7.6 mg | |
| Calcium | 157 mg | 16% |
| Copper | 0.09 mg | 10% |
| Iron | 3 mg | 17% |
| Magnesium | 14.3 mg | 5% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 263 mg | 38% |
| Potassium | 64.3 mg | 1% |
| Selenium | 20.4 µg | 37% |
| Sodium | 354 mg | |
| Zinc | 0.43 mg | 5% |
| Thiamin (vitamin B1) | 0.47 mg | 43% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 0.26 mg | 5% |
| Pyridoxine (vitamin B6) | 0.03 mg | 2% |
| Folate (vitamin B9) | 110 µg | 27% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 4 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 8.2 IU | 1% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 27.8 µg | 31% |
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
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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