Recipes · Greek · Desserts
Galaktoboureko
One serving has 394 kcal and 9 g protein, and at least a fifth of a woman's daily need of selenium (48%), riboflavin (38%), cobalamin (27%), thiamin (26%), phosphorus (23%) and vitamin A (23%). Ready in 80 minutes.
- Preparation: 30 min
- Cooking: 50 min
- Makes: 1 serving (217 g)
- Difficulty: Hard
- Diets: Vegetarian
- Contains: alcohol, dairy, egg, gluten
Ingredients
- 25 g Phyllo dough
- 12 g Butter, unsalted
- 100 g Milk, whole
- 12 g Semolina
- 25 g Sugar
- 20 g Eggs, whole, raw
- 1 g Vanilla extract
- 20 g Water
- 2 g Lemon juice
Method
- Makes 1 portion; multiply the ingredients by 8 for a full tray. Heat the milk with half the sugar until steaming, then rain in the semolina, whisking constantly, and cook for 3-4 minutes until thickened.
- Off the heat, beat in the egg and vanilla until smooth; cool slightly.
- Layer half the phyllo sheets in a small buttered dish, brushing each sheet with melted butter.
- Spread the semolina custard over the phyllo, then top with the remaining phyllo sheets, again brushing each with butter.
- Bake at 180 °C (355 °F) for 30-35 minutes until the top is golden and crisp.
- Meanwhile simmer the water with the remaining sugar and the lemon juice for 4-5 minutes to make a light syrup.
- Pour the hot syrup evenly over the pastry as soon as it comes out of the oven.
- Let cool and soak for at least 1 hour before cutting a portion to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 394 kcal | 19% |
| Carbohydrates | 52.1 g | |
| Water | 137 mL | |
| Fiber | 0.95 g | 3% |
| Protein | 9.1 g | 19% |
| Tryptophan | 0.12 g | |
| Threonine | 0.34 g | |
| Isoleucine | 0.42 g | |
| Leucine | 0.75 g | |
| Lysine | 0.52 g | |
| Methionine | 0.22 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.47 g | |
| Tyrosine | 0.36 g | |
| Valine | 0.52 g | |
| Histidine | 0.23 g | |
| Fat | 16.5 g | |
| Monounsaturated | 5.2 g | |
| Polyunsaturated | 1.2 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.92 g | |
| Saturated | 8.9 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 110 mg | |
| Calcium | 133 mg | 13% |
| Copper | 0.09 mg | 10% |
| Iron | 1.7 mg | 10% |
| Magnesium | 22.5 mg | 7% |
| Manganese | 0.21 mg | 12% |
| Phosphorus | 162 mg | 23% |
| Potassium | 207 mg | 4% |
| Selenium | 26.7 µg | 48% |
| Sodium | 195 mg | |
| Zinc | 0.89 mg | 11% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 1.9 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.84 mg | 17% |
| Pyridoxine (vitamin B6) | 0.09 mg | 7% |
| Folate (vitamin B9) | 59.1 µg | 15% |
| Cobalamin (vitamin B12) | 0.65 µg | 27% |
| Choline | 77.1 mg | 18% |
| Vitamin A | 160 µg | 23% |
| Vitamin C | 0.77 mg | 1% |
| Vitamin D (D2 + D3) | 67.4 IU | 11% |
| Vitamin E | 0.61 mg | 4% |
| Vitamin K | 1.8 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
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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