Recipes · Eritrean · Breakfast
Kicha Fit-Fit (Torn Flatbread with Spiced Butter)
One serving has 338 kcal and 8 g protein, and at least a fifth of a woman's daily need of thiamin (45%), selenium (39%), riboflavin (34%), folate (29%), niacin (27%) and manganese (26%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (163 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 60 g Flour, all-purpose
- 40 g Water
- 0.5 g Salt
- 10 g Ghee
- 1 g Paprika
- 1 g Cayenne pepper
- 20 g Onions, raw
- 30 g Yogurt, plain
Method
- Mix the flour, water and salt into a firm dough; roll thin and cook on a dry, hot pan for 1-2 minutes per side until lightly speckled but still soft (this is the kitcha bread); tear it into bite-sized pieces.
- Melt the ghee (standing in for niter kibbeh) in a pan and stir in the paprika and cayenne, cooking for 30 seconds until fragrant.
- Add the chopped onion and cook for 2-3 minutes until softened.
- Toss in the torn bread pieces and stir until well coated in the spiced ghee and warmed through.
- Serve warm, with the yogurt spooned over or on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 338 kcal | 16% |
| Carbohydrates | 50.2 g | |
| Water | 91.5 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 7.8 g | 16% |
| Tryptophan | 0.09 g | |
| Threonine | 0.22 g | |
| Isoleucine | 0.28 g | |
| Leucine | 0.55 g | |
| Lysine | 0.24 g | |
| Methionine | 0.14 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.38 g | |
| Tyrosine | 0.25 g | |
| Valine | 0.35 g | |
| Histidine | 0.17 g | |
| Fat | 11.8 g | |
| Monounsaturated | 3.2 g | |
| Polyunsaturated | 0.81 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.63 g | |
| Saturated | 7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 29.5 mg | |
| Calcium | 55.4 mg | 6% |
| Copper | 0.11 mg | 12% |
| Iron | 3.1 mg | 17% |
| Magnesium | 22.5 mg | 7% |
| Manganese | 0.47 mg | 26% |
| Phosphorus | 105 mg | 15% |
| Potassium | 183 mg | 4% |
| Selenium | 21.3 µg | 39% |
| Sodium | 212 mg | |
| Zinc | 0.7 mg | 9% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 0.43 mg | 9% |
| Pyridoxine (vitamin B6) | 0.11 mg | 8% |
| Folate (vitamin B9) | 117 µg | 29% |
| Cobalamin (vitamin B12) | 0.11 µg | 5% |
| Choline | 9 mg | 2% |
| Vitamin A | 138 µg | 20% |
| Vitamin C | 2.4 mg | 3% |
| Vitamin D (D2 + D3) | 0.6 IU | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 2.8 µg | 3% |
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
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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