Recipes · Albanian · Pancakes and Crepes
Flia
One serving has 454 kcal and 13 g protein, and at least a fifth of a woman's daily need of selenium (59%), riboflavin (56%), thiamin (48%), folate (32%), phosphorus (31%) and cobalamin (28%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (256 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 60 g Flour, all-purpose
- 25 g Eggs, whole, raw
- 80 g Milk, whole
- 40 g Water
- 1 g Salt
- 40 g Sour cream
- 10 g Butter, unsalted
Method
- Whisk the flour, egg, milk, water and salt into a thin, pourable batter.
- Melt a little butter in a wide pan, pour in a thin layer of batter, swirling to cover the base, and cook 1-2 minutes until set on top.
- Slide the cooked layer onto a plate, spread thinly with sour cream, then pour and cook the next layer of batter directly in the same pan.
- Repeat, stacking a layer of sour cream between each cooked round, until you have about 4 layers for this serving and the batter is used up.
- Warm the stack for 5 minutes in an oven at 180 °C (350 °F) to set the layers together, then cut into wedges to serve. Makes 1 serving; multiply by 6-8 for a whole flia to share.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 454 kcal | 21% |
| Carbohydrates | 51.7 g | |
| Water | 168 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 12.9 g | 27% |
| Tryptophan | 0.17 g | |
| Threonine | 0.48 g | |
| Isoleucine | 0.58 g | |
| Leucine | 1.1 g | |
| Lysine | 0.69 g | |
| Methionine | 0.3 g | |
| Cystine | 0.23 g | |
| Phenylalanine | 0.68 g | |
| Tyrosine | 0.5 g | |
| Valine | 0.71 g | |
| Histidine | 0.33 g | |
| Fat | 21.4 g | |
| Monounsaturated | 5.8 g | |
| Polyunsaturated | 1.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 11.5 g | |
| Trans-Fats | 0.33 g | |
| Cholesterol | 146 mg | |
| Calcium | 158 mg | 16% |
| Copper | 0.14 mg | 16% |
| Iron | 3.3 mg | 18% |
| Magnesium | 28.8 mg | 9% |
| Manganese | 0.43 mg | 24% |
| Phosphorus | 214 mg | 31% |
| Potassium | 257 mg | 5% |
| Selenium | 32.6 µg | 59% |
| Sodium | 474 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.53 mg | 48% |
| Riboflavin (vitamin B2) | 0.62 mg | 56% |
| Niacin (vitamin B3) | 3.7 mg | 26% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.11 mg | 8% |
| Folate (vitamin B9) | 128 µg | 32% |
| Cobalamin (vitamin B12) | 0.68 µg | 28% |
| Choline | 94.5 mg | 22% |
| Vitamin A | 195 µg | 28% |
| Vitamin C | 0.36 mg | 0% |
| Vitamin D (D2 + D3) | 61.3 IU | 10% |
| Vitamin E | 0.84 mg | 6% |
| Vitamin K | 1.8 µg | 2% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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