Recipes · American · Bread
Frybread
One serving has 334 kcal and 6 g protein, and at least a fifth of a woman's daily need of phosphorus (40%), thiamin (37%), selenium (33%), vitamin K (31%), riboflavin (27%) and folate (23%). Ready in 20 minutes.
- Preparation: 15 min
- Cooking: 5 min
- Makes: 1 serving (97.6 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 50 g Flour, all-purpose
- 2 g Baking powder
- 0.6 g Salt
- 30 g Milk, whole
- 15 g Vegetable oil
Method
- Whisk the flour, baking powder and salt together, then stir in the milk to form a soft, slightly sticky dough.
- Knead briefly until smooth, then let it rest for 10 minutes.
- Pat the dough into a flat disc about 12 cm (5 in) across, poking a small hole in the center.
- Heat the oil in a heavy skillet to about 175°C (350°F).
- Fry the disc for 2-3 minutes per side until puffed and golden brown.
- Drain on paper towels and serve warm. Makes 1 piece; multiply the ingredients by 6 for a whole batch.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 334 kcal | 16% |
| Carbohydrates | 40.1 g | |
| Water | 32.5 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 6.1 g | 13% |
| Tryptophan | 0.08 g | |
| Threonine | 0.18 g | |
| Isoleucine | 0.23 g | |
| Leucine | 0.44 g | |
| Lysine | 0.19 g | |
| Methionine | 0.12 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.31 g | |
| Tyrosine | 0.2 g | |
| Valine | 0.27 g | |
| Histidine | 0.14 g | |
| Fat | 16.5 g | |
| Monounsaturated | 3.7 g | |
| Polyunsaturated | 8.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.8 g | |
| Saturated | 2.9 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 3 mg | |
| Calcium | 189 mg | 19% |
| Copper | 0.08 mg | 9% |
| Iron | 2.6 mg | 14% |
| Magnesium | 14.8 mg | 5% |
| Manganese | 0.34 mg | 19% |
| Phosphorus | 278 mg | 40% |
| Potassium | 93.3 mg | 2% |
| Selenium | 18.1 µg | 33% |
| Sodium | 404 mg | |
| Zinc | 0.46 mg | 6% |
| Thiamin (vitamin B1) | 0.41 mg | 37% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 3 mg | 21% |
| Pantothenic acid (vitamin B5) | 0.33 mg | 7% |
| Pyridoxine (vitamin B6) | 0.03 mg | 2% |
| Folate (vitamin B9) | 93 µg | 23% |
| Cobalamin (vitamin B12) | 0.14 µg | 6% |
| Choline | 4.3 mg | 1% |
| Vitamin A | 13.8 µg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 15.3 IU | 3% |
| 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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