Recipes · Georgian · Bread
Mchadi (Georgian Cornbread)
One serving has 201 kcal and 3 g protein, and at least a fifth of a woman's daily need of folate (21%) and thiamin (20%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (81.5 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 40 g Cornmeal, yellow
- 35 g Water
- 0.5 g Salt
- 6 g Vegetable oil
Method
- Mix the cornmeal and salt with the water into a soft, moldable dough, adding a touch more water if it feels too crumbly.
- Shape into a small, flat round patty about 1.5 cm thick.
- Heat the oil in a skillet and fry the mchadi for 4-5 minutes per side over medium heat, until golden and crisp outside and cooked through within.
- Serve warm, traditionally with cheese.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 201 kcal | 9% |
| Carbohydrates | 31.8 g | |
| Water | 39.4 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 2.8 g | 6% |
| Tryptophan | 0.02 g | |
| Threonine | 0.07 g | |
| Isoleucine | 0.1 g | |
| Leucine | 0.4 g | |
| Lysine | 0.04 g | |
| Methionine | 0.06 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.15 g | |
| Tyrosine | 0.07 g | |
| Valine | 0.13 g | |
| Histidine | 0.07 g | |
| Fat | 6.7 g | |
| Monounsaturated | 1.5 g | |
| Polyunsaturated | 3.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.3 g | |
| Saturated | 1 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 0 mg | |
| Calcium | 2.4 mg | 0% |
| Copper | 0.03 mg | 3% |
| Iron | 1.8 mg | 10% |
| Magnesium | 13.2 mg | 4% |
| Manganese | 0.07 mg | 4% |
| Phosphorus | 39.6 mg | 6% |
| Potassium | 56.8 mg | 1% |
| Selenium | 4.2 µg | 8% |
| Sodium | 198 mg | |
| Zinc | 0.27 mg | 3% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.1 mg | 2% |
| Pyridoxine (vitamin B6) | 0.07 mg | 5% |
| Folate (vitamin B9) | 83.6 µg | 21% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 3.5 mg | 1% |
| Vitamin A | 4.4 µg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.54 mg | 4% |
| Vitamin K | 11 µg | 12% |
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
0.06 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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