Recipes · Grenadian · Bread
Fried Bake
One serving has 396 kcal and 6 g protein, and at least a fifth of a woman's daily need of thiamin (43%), phosphorus (38%), selenium (37%), vitamin K (31%), riboflavin (27%) and folate (27%). Ready in 21 minutes.
- Preparation: 15 min
- Cooking: 6 min
- Makes: 1 serving (115 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 60 g Flour, all-purpose
- 2 g Baking powder
- 0.5 g Salt
- 2 g Sugar
- 5 g Butter, unsalted
- 30 g Water
- 15 g Vegetable oil
Method
- Mix the flour, baking powder, salt and sugar in a bowl, then rub in the butter until crumbly.
- Add the water gradually, mixing to a soft dough; knead briefly and let rest for 10 minutes.
- Flatten the dough into a disc about 1 cm thick.
- Heat the oil in a pan and fry the bake for 2-3 minutes per side until golden brown and cooked through.
- Drain and serve warm, split open and filled with cheese or saltfish if you like.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 396 kcal | 19% |
| Carbohydrates | 48.3 g | |
| Water | 38 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 6.2 g | 13% |
| Tryptophan | 0.08 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.22 g | |
| Leucine | 0.43 g | |
| Lysine | 0.14 g | |
| Methionine | 0.11 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.31 g | |
| Tyrosine | 0.19 g | |
| Valine | 0.25 g | |
| Histidine | 0.14 g | |
| Fat | 19.6 g | |
| Monounsaturated | 4.6 g | |
| Polyunsaturated | 9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.9 g | |
| Saturated | 4.9 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 10.8 mg | |
| Calcium | 159 mg | 16% |
| Copper | 0.09 mg | 10% |
| Iron | 3 mg | 17% |
| Magnesium | 14.4 mg | 5% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 264 mg | 38% |
| Potassium | 65.6 mg | 1% |
| Selenium | 20.4 µg | 37% |
| Sodium | 355 mg | |
| Zinc | 0.43 mg | 5% |
| Thiamin (vitamin B1) | 0.47 mg | 43% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 0.27 mg | 5% |
| Pyridoxine (vitamin B6) | 0.03 mg | 2% |
| Folate (vitamin B9) | 110 µg | 27% |
| Cobalamin (vitamin B12) | 0.01 µg | 0% |
| Choline | 0.97 mg | 0% |
| Vitamin A | 34.2 µg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 28.1 µg | 31% |
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.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.