Recipes · Montenegrin · Breakfast
Popara (Montenegrin Bread and Milk Breakfast)
One serving has 378 kcal and 13 g protein, and at least a fifth of a woman's daily need of riboflavin (52%), cobalamin (43%), selenium (41%), calcium (40%), phosphorus (38%) and thiamin (36%). Ready in 10 minutes.
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- Preparation: 5 min
- Cooking: 5 min
- Makes: 1 serving (241 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 60 g Bread, white
- 150 g Milk, whole
- 10 g Butter, unsalted
- 20 g Feta cheese
- 0.5 g Salt
Method
- Tear or cube the stale bread and place it in a heatproof bowl.
- Heat the milk with the butter in a small saucepan until steaming and the butter has melted.
- Pour the hot milk over the bread and let it stand for 3-4 minutes to soak in and soften.
- Stir gently, crumble the cheese over the top, season with the salt, and serve warm as a simple breakfast.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 378 kcal | 18% |
| Carbohydrates | 37.5 g | |
| Water | 166 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 13.3 g | 28% |
| Tryptophan | 0.1 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.41 g | |
| Leucine | 0.74 g | |
| Lysine | 0.65 g | |
| Methionine | 0.2 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.38 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.53 g | |
| Histidine | 0.22 g | |
| Fat | 19.4 g | |
| Monounsaturated | 4.9 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.43 g | |
| Saturated | 11 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 54.3 mg | |
| Calcium | 397 mg | 40% |
| Copper | 0.12 mg | 13% |
| Iron | 2.2 mg | 12% |
| Magnesium | 35.1 mg | 11% |
| Manganese | 0.39 mg | 22% |
| Phosphorus | 264 mg | 38% |
| Potassium | 283 mg | 6% |
| Selenium | 22.6 µg | 41% |
| Sodium | 773 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.4 mg | 36% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 3.2 mg | 23% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.19 mg | 15% |
| Folate (vitamin B9) | 14.2 µg | 4% |
| Cobalamin (vitamin B12) | 1 µg | 43% |
| Choline | 26.4 mg | 6% |
| Vitamin A | 162 µg | 23% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 79.7 IU | 13% |
| Vitamin E | 0.37 mg | 2% |
| Vitamin K | 1.5 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
0.5 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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