Recipes · Mexican · Bakery
Coyotas
One serving has 408 kcal and 6 g protein, and at least a fifth of a woman's daily need of thiamin (40%), selenium (35%), manganese (27%), folate (26%), riboflavin (25%) and niacin (24%). Ready in 45 minutes.
- Preparation: 25 min
- Cooking: 20 min
- Makes: 1 serving (117 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 56 g Flour, all-purpose
- 10 g Vegetable shortening
- 20 g Water
- 30 g Sugar, brown
- 0.5 g Cinnamon
- 0.4 g Salt
Method
- Set aside about 1 tablespoon (6 g) of the flour for the filling, and mix the rest with the shortening, salt and water into a smooth, pliable dough; knead for 3-4 minutes and rest for 15 minutes.
- For the filling, mix the brown sugar with the reserved flour and the cinnamon.
- Divide the dough into two pieces and roll each into a thin round, about 15 cm across.
- Sprinkle the sugar filling over one round, leaving a small border, then top with the second round and press the edges to seal like a large, flat turnover.
- Roll gently once more to flatten slightly and help the filling spread evenly.
- Bake at 200 °C (400 °F) for 12-15 minutes until lightly browned in spots and the filling has melted inside.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 408 kcal | 19% |
| Carbohydrates | 72.6 g | |
| Water | 27.1 mL | |
| Fiber | 1.8 g | 6% |
| Protein | 5.8 g | 12% |
| Tryptophan | 0.07 g | |
| Threonine | 0.16 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.4 g | |
| Lysine | 0.13 g | |
| Methionine | 0.1 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.29 g | |
| Tyrosine | 0.18 g | |
| Valine | 0.23 g | |
| Histidine | 0.13 g | |
| Fat | 10.6 g | |
| Monounsaturated | 4.2 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.8 g | |
| Saturated | 2.6 g | |
| Trans-Fats | 1.3 g | |
| Cholesterol | 0 mg | |
| Calcium | 39.1 mg | 4% |
| Copper | 0.1 mg | 11% |
| Iron | 2.9 mg | 16% |
| Magnesium | 15.5 mg | 5% |
| Manganese | 0.49 mg | 27% |
| Phosphorus | 62 mg | 9% |
| Potassium | 102 mg | 2% |
| Selenium | 19.4 µg | 35% |
| Sodium | 166 mg | |
| Zinc | 0.41 mg | 5% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 3.4 mg | 24% |
| Pantothenic acid (vitamin B5) | 0.35 mg | 7% |
| Pyridoxine (vitamin B6) | 0.04 mg | 3% |
| Folate (vitamin B9) | 103 µg | 26% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.77 mg | 0% |
| Vitamin A | 0.08 µg | 0% |
| Vitamin C | 0.02 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.75 mg | 5% |
| Vitamin K | 5.6 µg | 6% |
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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