Recipes · Swedish · Main Courses
Äggakaka (Scanian Thick Egg Pancake with Pork)
One serving has 706 kcal and 22 g protein, and at least a fifth of a woman's daily need of riboflavin (78%), selenium (75%), cobalamin (72%), thiamin (57%), phosphorus (50%) and choline (47%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (339 g)
- Difficulty: Medium
- Contains: dairy, egg, gluten, pork
Ingredients
- 37 g Flour, all-purpose
- 150 g Milk, whole
- 60 g Eggs, whole, raw
- 1 g Salt
- 60 g Pork belly (sidfläsk), raw
- 6 g Butter, unsalted
- 25 g Lingonberry jam (or cranberry sauce)
Method
- Whisk the flour with half the milk to a smooth paste, then whisk in the rest of the milk, the eggs and the salt to a thin batter. Let it rest for 10 minutes.
- Cut the pork belly into slices about 5 mm thick and fry them in a heavy frying pan over medium heat for 8-10 minutes, turning, until crisp and golden. Keep them warm and pour off all but a spoonful of the fat.
- Add the butter to the pan and, when it foams, pour in all the batter.
- Cover with a lid and cook over low heat for 12-15 minutes, without stirring, until the underside is golden and the top has almost set.
- Slide the pancake onto a plate, turn it back into the pan upside down and cook for 5-6 minutes more, until golden on both sides and set all through.
- Cut into wedges and serve hot with the crisp pork and the lingonberry jam.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 706 kcal | 33% |
| Carbohydrates | 46 g | |
| Water | 220 mL | |
| Fiber | 1.3 g | 4% |
| Protein | 22 g | 46% |
| Tryptophan | 0.21 g | |
| Threonine | 0.64 g | |
| Isoleucine | 0.78 g | |
| Leucine | 1.4 g | |
| Lysine | 1 g | |
| Methionine | 0.42 g | |
| Cystine | 0.27 g | |
| Phenylalanine | 0.85 g | |
| Tyrosine | 0.66 g | |
| Valine | 0.98 g | |
| Histidine | 0.41 g | |
| Fat | 47.6 g | |
| Monounsaturated | 19.7 g | |
| Polyunsaturated | 5.2 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.4 g | |
| Saturated | 19.4 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 294 mg | |
| Calcium | 214 mg | 21% |
| Copper | 0.17 mg | 19% |
| Iron | 3.2 mg | 18% |
| Magnesium | 33.4 mg | 11% |
| Manganese | 0.3 mg | 17% |
| Phosphorus | 352 mg | 50% |
| Potassium | 440 mg | 9% |
| Selenium | 41.5 µg | 75% |
| Sodium | 559 mg | |
| Zinc | 2.2 mg | 28% |
| Thiamin (vitamin B1) | 0.63 mg | 57% |
| Riboflavin (vitamin B2) | 0.86 mg | 78% |
| Niacin (vitamin B3) | 5.2 mg | 37% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 36% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 104 µg | 26% |
| Cobalamin (vitamin B12) | 1.7 µg | 72% |
| Choline | 200 mg | 47% |
| Vitamin A | 208 µg | 30% |
| Vitamin C | 0.43 mg | 1% |
| Vitamin D (D2 + D3) | 126 IU | 21% |
| Vitamin E | 1.4 mg | 10% |
| Vitamin K | 1.5 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
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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