Recipes · Thai · Desserts
Khanom Krok (Coconut Mini Pancakes)
One serving has 371 kcal and 4 g protein, and at least a fifth of a woman's daily need of manganese (56%) and copper (24%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (125 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 35 g Rice flour
- 40 g Coconut milk, canned
- 20 g Coconut cream
- 12 g Sugar
- 0.3 g Salt
- 3 g Scallions, raw
- 10 g Corn kernels, canned
- 5 g Vegetable oil
Method
- Mix the rice flour, coconut milk, half the sugar and half the salt into a smooth batter for the base layer.
- Whisk the coconut cream with the remaining sugar and salt for a thicker, richer top layer.
- Grease the cups of a hot khanom krok pan, or a mini muffin pan, with the oil, spoon in the base batter, and cook over medium heat 3-4 minutes until set at the edges.
- Spoon a little of the coconut cream layer on top of each and scatter with the scallion and corn.
- Cover and cook 3-4 minutes more until the edges are golden and crisp and the centers are just set.
- Gently pry out and sandwich two together, or serve open-faced.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 371 kcal | 18% |
| Carbohydrates | 44.1 g | |
| Water | 54.9 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 3.9 g | 8% |
| Tryptophan | 0.05 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.15 g | |
| Leucine | 0.32 g | |
| Lysine | 0.16 g | |
| Methionine | 0.09 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.2 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.23 g | |
| Histidine | 0.09 g | |
| Fat | 21.1 g | |
| Monounsaturated | 2 g | |
| Polyunsaturated | 3.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.8 g | |
| Saturated | 14.6 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 0 mg | |
| Calcium | 15.6 mg | 2% |
| Copper | 0.22 mg | 24% |
| Iron | 2 mg | 11% |
| Magnesium | 38.1 mg | 12% |
| Manganese | 1 mg | 56% |
| Phosphorus | 103 mg | 15% |
| Potassium | 201 mg | 4% |
| Selenium | 5.4 µg | 10% |
| Sodium | 143 mg | |
| Zinc | 0.74 mg | 9% |
| Thiamin (vitamin B1) | 0.07 mg | 6% |
| Riboflavin (vitamin B2) | 0.02 mg | 2% |
| Niacin (vitamin B3) | 1.5 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.42 mg | 8% |
| Pyridoxine (vitamin B6) | 0.18 mg | 14% |
| Folate (vitamin B9) | 17.4 µg | 4% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 7.4 mg | 2% |
| Vitamin A | 1.7 µg | 0% |
| Vitamin C | 1.7 mg | 2% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.47 mg | 3% |
| Vitamin K | 15.4 µg | 17% |
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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