Recipes · Ethiopian · Breakfast
Fatira (Honey and Egg Layered Pastry)
One serving has 429 kcal and 11 g protein, and at least a fifth of a woman's daily need of selenium (58%), thiamin (51%), riboflavin (43%), folate (35%), niacin (30%) and manganese (27%). Ready in 45 minutes.
- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (156 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten, honey
Ingredients
- 70 g Flour, all-purpose
- 15 g Butter, unsalted
- 35 g Water
- 0.5 g Salt
- 10 g Honey
- 25 g Eggs, whole, raw
Method
- Makes 1 portion. Mix the flour, salt and water into a soft, smooth dough; knead for 5 minutes, cover, and rest for 30 minutes.
- Roll the dough out very thin, brush generously with half the butter, then fold and roll again a few times to build up flaky layers.
- Roll out to a round about 20 cm (8 in) across.
- Heat the remaining butter in a pan over medium heat, crack the egg into the centre as the fatira starts to cook, and fold the edges over to seal it in.
- Fry for 3-4 minutes per side, pressing gently, until golden and cooked through and the egg is set.
- Drizzle with the honey and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 429 kcal | 20% |
| Carbohydrates | 61.9 g | |
| Water | 66.5 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 10.5 g | 22% |
| Tryptophan | 0.13 g | |
| Threonine | 0.34 g | |
| Isoleucine | 0.43 g | |
| Leucine | 0.78 g | |
| Lysine | 0.4 g | |
| Methionine | 0.23 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.54 g | |
| Tyrosine | 0.35 g | |
| Valine | 0.51 g | |
| Histidine | 0.24 g | |
| Fat | 15.2 g | |
| Monounsaturated | 4.5 g | |
| Polyunsaturated | 1.2 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.94 g | |
| Saturated | 8.5 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 125 mg | |
| Calcium | 29.9 mg | 3% |
| Copper | 0.13 mg | 14% |
| Iron | 3.7 mg | 21% |
| Magnesium | 19.3 mg | 6% |
| Manganese | 0.49 mg | 27% |
| Phosphorus | 129 mg | 18% |
| Potassium | 118 mg | 3% |
| Selenium | 31.6 µg | 58% |
| Sodium | 234 mg | |
| Zinc | 0.85 mg | 11% |
| Thiamin (vitamin B1) | 0.56 mg | 51% |
| Riboflavin (vitamin B2) | 0.47 mg | 43% |
| Niacin (vitamin B3) | 4.2 mg | 30% |
| Pantothenic acid (vitamin B5) | 0.71 mg | 14% |
| Pyridoxine (vitamin B6) | 0.08 mg | 6% |
| Folate (vitamin B9) | 141 µg | 35% |
| Cobalamin (vitamin B12) | 0.25 µg | 10% |
| Choline | 76.5 mg | 18% |
| Vitamin A | 143 µg | 20% |
| Vitamin C | 0.05 mg | 0% |
| Vitamin D (D2 + D3) | 20.5 IU | 3% |
| Vitamin E | 0.77 mg | 5% |
| Vitamin K | 1.3 µg | 1% |
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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