Recipes · French · Bakery
Canelé
One serving has 231 kcal and 5 g protein, and at least a fifth of a woman's daily need of selenium (22%) and riboflavin (20%). Ready in 1515 minutes.
- Preparation: 1455 min
- Cooking: 60 min
- Makes: 1 serving (111 g)
- Difficulty: Hard
- Diets: Vegetarian
- Contains: alcohol, dairy, egg, gluten
Ingredients
- 60 g Milk, whole
- 20 g Sugar
- 15 g Flour, all-purpose
- 8 g Egg yolks, raw
- 4 g Butter, unsalted
- 3 g Spirits
- 0.5 g Vanilla extract
Method
- Warm the milk with the butter until melted.
- Whisk the egg yolk with the sugar, then whisk in the flour to a smooth paste.
- Gradually whisk in the warm milk, then the rum and vanilla.
- Chill the batter for at least 24 hours; this rest is essential for the right texture.
- Pour into small greased canelé moulds and bake at 220°C (425°F) for 15 minutes, then reduce to 180°C (350°F) and bake a further 45-50 minutes until deeply caramelized and dark outside.
- Unmould while hot and cool on a rack; the shell should be crackly-dark and the inside soft and custardy.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 231 kcal | 11% |
| Carbohydrates | 34.7 g | |
| Water | 61.8 mL | |
| Fiber | 0.41 g | 1% |
| Protein | 4.7 g | 10% |
| Tryptophan | 0.06 g | |
| Threonine | 0.18 g | |
| Isoleucine | 0.22 g | |
| Leucine | 0.4 g | |
| Lysine | 0.29 g | |
| Methionine | 0.11 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.23 g | |
| Tyrosine | 0.2 g | |
| Valine | 0.26 g | |
| Histidine | 0.13 g | |
| Fat | 7.5 g | |
| Monounsaturated | 2.4 g | |
| Polyunsaturated | 0.64 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.49 g | |
| Saturated | 3.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 101 mg | |
| Calcium | 81.6 mg | 8% |
| Copper | 0.05 mg | 6% |
| Iron | 0.95 mg | 5% |
| Magnesium | 9.8 mg | 3% |
| Manganese | 0.11 mg | 6% |
| Phosphorus | 98.9 mg | 14% |
| Potassium | 106 mg | 2% |
| Selenium | 11.9 µg | 22% |
| Sodium | 30.7 mg | |
| Zinc | 0.52 mg | 7% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 0.95 mg | 7% |
| Pantothenic acid (vitamin B5) | 0.53 mg | 11% |
| Pyridoxine (vitamin B6) | 0.06 mg | 5% |
| Folate (vitamin B9) | 42.3 µg | 11% |
| Cobalamin (vitamin B12) | 0.43 µg | 18% |
| Choline | 75 mg | 18% |
| Vitamin A | 85.4 µg | 12% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 48 IU | 8% |
| Vitamin E | 0.38 mg | 3% |
| Vitamin K | 0.56 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: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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