Recipes · Greek · Desserts
Kok
One serving has 448 kcal and 11 g protein, and at least a fifth of a woman's daily need of selenium (48%), choline (46%), copper (39%), riboflavin (39%), cobalamin (35%) and phosphorus (33%). Ready in 45 minutes.
- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (202 g)
- Difficulty: Hard
- Diets: Vegetarian
- Contains: alcohol, dairy, egg, gluten
Ingredients
- 30 g Eggs, whole, raw
- 30 g Sugar
- 20 g Flour, all-purpose
- 20 g Water
- 60 g Milk, whole
- 12 g Egg yolks, raw
- 6 g Cornstarch
- 0.5 g Vanilla extract
- 15 g Chocolate, dark
- 8 g Cream, heavy
Method
- Whisk the whole egg with half the sugar until thick, pale and tripled in volume, then gently fold in the flour.
- Spread thinly on a lined tray and bake at 190 °C (375 °F) for 8-10 minutes until springy; cool, then cut into small rectangles (enough for a top and bottom).
- Dissolve the remaining sugar in the water to make a light syrup and brush it over the sponge pieces.
- Whisk the milk, egg yolk, cornstarch and vanilla, cook over low heat stirring until thick, then cool slightly to make a pastry cream.
- Sandwich the pastry cream between two pieces of soaked sponge.
- Warm the cream and pour over the chopped chocolate, stir smooth, then spoon the glaze over the top of each cake and chill until set.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 448 kcal | 21% |
| Carbohydrates | 61.4 g | |
| Water | 110 mL | |
| Fiber | 2.2 g | 8% |
| Protein | 11 g | 23% |
| Tryptophan | 0.13 g | |
| Threonine | 0.4 g | |
| Isoleucine | 0.49 g | |
| Leucine | 0.84 g | |
| Lysine | 0.63 g | |
| Methionine | 0.25 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.5 g | |
| Tyrosine | 0.4 g | |
| Valine | 0.59 g | |
| Histidine | 0.25 g | |
| Fat | 17.5 g | |
| Monounsaturated | 5.7 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 8.8 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 257 mg | |
| Calcium | 120 mg | 12% |
| Copper | 0.35 mg | 39% |
| Iron | 3.6 mg | 20% |
| Magnesium | 49.8 mg | 16% |
| Manganese | 0.45 mg | 25% |
| Phosphorus | 230 mg | 33% |
| Potassium | 271 mg | 6% |
| Selenium | 26.5 µg | 48% |
| Sodium | 81.4 mg | |
| Zinc | 1.6 mg | 19% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 25% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 71.5 µg | 18% |
| Cobalamin (vitamin B12) | 0.83 µg | 35% |
| Choline | 197 mg | 46% |
| Vitamin A | 155 µg | 22% |
| Vitamin C | 0.05 mg | 0% |
| Vitamin D (D2 + D3) | 86.4 IU | 14% |
| Vitamin E | 0.87 mg | 6% |
| 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
0.5 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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