Recipes · Kazakh · Bread
Shelpek
One serving has 287 kcal and 5 g protein, and at least a fifth of a woman's daily need of vitamin K (31%), thiamin (29%), selenium (26%) and riboflavin (20%). Ready in 24 minutes.
- Preparation: 20 min
- Cooking: 4 min
- Makes: 1 serving (85.8 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 40 g Flour, all-purpose
- 15 g Milk, whole
- 0.5 g Salt
- 0.3 g Baking soda
- 15 g Vegetable oil
- 15 g Water
Method
- Mix the flour, salt and baking soda, then work in the milk and water to form a soft, smooth dough; knead for 5 minutes.
- Rest the dough for 15 minutes, then divide off a small ball and roll it out into a thin, flat disc about 12 cm across.
- Heat the oil in a shallow pan over medium heat and fry the disc for 1-2 minutes per side, pressing gently, until puffed in spots and golden-brown.
- Drain briefly on paper towels and serve warm, stacked, alongside tea or a meat dish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 287 kcal | 14% |
| Carbohydrates | 31.2 g | |
| Water | 33 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 4.6 g | 10% |
| Tryptophan | 0.06 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.17 g | |
| Leucine | 0.33 g | |
| Lysine | 0.13 g | |
| Methionine | 0.09 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.23 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.2 g | |
| Histidine | 0.11 g | |
| Fat | 15.9 g | |
| Monounsaturated | 3.6 g | |
| Polyunsaturated | 8.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.7 g | |
| Saturated | 2.6 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 1.5 mg | |
| Calcium | 23.5 mg | 2% |
| Copper | 0.06 mg | 7% |
| Iron | 1.9 mg | 10% |
| Magnesium | 10.5 mg | 3% |
| Manganese | 0.27 mg | 15% |
| Phosphorus | 55.8 mg | 8% |
| Potassium | 62.6 mg | 1% |
| Selenium | 14.1 µg | 26% |
| Sodium | 284 mg | |
| Zinc | 0.34 mg | 4% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.23 mg | 5% |
| Pyridoxine (vitamin B6) | 0.02 mg | 2% |
| Folate (vitamin B9) | 74 µg | 18% |
| Cobalamin (vitamin B12) | 0.07 µg | 3% |
| Choline | 2.2 mg | 1% |
| Vitamin A | 6.9 µg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 7.7 IU | 1% |
| Vitamin E | 1.3 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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