Recipes · Italian · Bread
Pane Carasau
One serving has 69 kcal and 3 g protein, and at least a fifth of a woman's daily need of selenium (31%). Ready in 135 minutes.
- Preparation: 120 min
- Cooking: 15 min
- Makes: 1 serving (30.6 g)
- Difficulty: Hard
- Diets: Vegan, Dairy-free, Low carb
- Contains: gluten
Ingredients
- 19 g Semolina
- 11 g Water
- 0.3 g Yeast, active dry
- 0.3 g Salt
Method
- Makes about 16 thin sheets; multiply all the ingredients by 16 for a full batch.
- Dissolve the yeast in the water, then mix with the semolina and salt into a smooth, firm dough. Knead for 10 minutes.
- Cover and let rise for about 1 hour.
- Divide into small balls and roll each out as thin as possible into a large, round sheet.
- Bake at 220 °C (425 °F) for 5-6 minutes until it puffs up like a balloon and just starts to color.
- Remove, and while still warm, carefully split the puffed sheet horizontally into two thin layers with a sharp knife.
- Return the layers to the oven, browned-side up, and bake for 2-3 minutes more until crisp and golden with dark spots. Cool completely; they crisp further and keep for weeks stored airtight.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 69.4 kcal | 3% |
| Carbohydrates | 14 g | |
| Water | 13.4 mL | |
| Fiber | 0.82 g | 3% |
| Protein | 2.5 g | 5% |
| Tryptophan | 0.03 g | |
| Threonine | 0.07 g | |
| Isoleucine | 0.1 g | |
| Leucine | 0.17 g | |
| Lysine | 0.06 g | |
| Methionine | 0.04 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.12 g | |
| Tyrosine | 0.07 g | |
| Valine | 0.11 g | |
| Histidine | 0.05 g | |
| Fat | 0.22 g | |
| Monounsaturated | 0.04 g | |
| Polyunsaturated | 0.08 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.07 g | |
| Saturated | 0.03 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 3.7 mg | 0% |
| Copper | 0.04 mg | 4% |
| Iron | 0.84 mg | 5% |
| Magnesium | 9.2 mg | 3% |
| Manganese | 0.12 mg | 7% |
| Phosphorus | 27.8 mg | 4% |
| Potassium | 38.2 mg | 1% |
| Selenium | 17 µg | 31% |
| Sodium | 117 mg | |
| Zinc | 0.22 mg | 3% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.12 mg | 11% |
| Niacin (vitamin B3) | 1.3 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.15 mg | 3% |
| Pyridoxine (vitamin B6) | 0.02 mg | 2% |
| Folate (vitamin B9) | 41.8 µg | 10% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.1 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.05 mg | 0% |
| Vitamin K | 0 µg | 0% |
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
0.03 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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