Recipes · Italian · Main Courses
Pane Frattau (Sardinian Flatbread with Tomato, Pecorino and Poached Egg)
One serving has 548 kcal and 24 g protein, and at least a fifth of a woman's daily need of selenium (77%), phosphorus (59%), riboflavin (55%), choline (45%), copper (43%) and manganese (43%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (420 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: celery, dairy, egg, gluten
Ingredients
- 10 g Olive oil, extra virgin
- 20 g Onion, finely chopped
- 3 g Garlic, crushed
- 150 g Tomatoes, crushed (or passata)
- 2 g Basil leaves
- 100 g Vegetable stock (for dipping)
- 55 g Pane carasau (Sardinian crisp flatbread)
- 25 g Pecorino sardo, grated
- 55 g Egg
- 0.2 g Black pepper
Method
- Heat the olive oil in a small pan and soften the onion over low heat for 5 minutes, add the garlic for 30 seconds, then the tomatoes and half the basil. Simmer for 12-15 minutes until thick. Pecorino and stock bring the salt, so taste before adding any.
- Bring the stock to a simmer in a wide pan. In another small pan bring water to a gentle simmer for the egg.
- Break the pane carasau into pieces about the size of your plate. Dip one piece in the hot stock for a few seconds, just until it softens but doesn't fall apart, and lay it on a warm deep plate.
- Spread it with a spoonful of tomato sauce and a good sprinkling of pecorino, then repeat with the rest of the bread in 3-4 layers, finishing with sauce and cheese.
- Stir the simmering water into a whirlpool, slip in the egg and poach it for 3 minutes, until the white is set and the yolk runny. Lift it out with a slotted spoon and set it on top.
- Grind over some pepper, add the rest of the basil and eat it at once, while the bread is soft and the cheese is melting. In Sardinia it is made with the sheep's or meat broth of the house; vegetable stock keeps it vegetarian.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 548 kcal | 26% |
| Carbohydrates | 62.2 g | |
| Water | 306 mL | |
| Fiber | 5 g | 17% |
| Protein | 23.6 g | 49% |
| Tryptophan | 0.29 g | |
| Threonine | 0.82 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.9 g | |
| Lysine | 1.4 g | |
| Methionine | 0.54 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.92 g | |
| Valine | 1.3 g | |
| Histidine | 0.64 g | |
| Fat | 23.3 g | |
| Monounsaturated | 11.4 g | |
| Polyunsaturated | 2.8 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.4 g | |
| Saturated | 7.6 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 231 mg | |
| Calcium | 373 mg | 37% |
| Copper | 0.39 mg | 43% |
| Iron | 5.1 mg | 28% |
| Magnesium | 66 mg | 21% |
| Manganese | 0.78 mg | 43% |
| Phosphorus | 411 mg | 59% |
| Potassium | 667 mg | 14% |
| Selenium | 42.3 µg | 77% |
| Sodium | 1,013 mg | |
| Zinc | 2.3 mg | 28% |
| Thiamin (vitamin B1) | 0.4 mg | 36% |
| Riboflavin (vitamin B2) | 0.61 mg | 55% |
| Niacin (vitamin B3) | 4.2 mg | 30% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.47 mg | 36% |
| Folate (vitamin B9) | 61.7 µg | 15% |
| Cobalamin (vitamin B12) | 0.77 µg | 32% |
| Choline | 193 mg | 45% |
| Vitamin A | 146 µg | 21% |
| Vitamin C | 17 mg | 23% |
| Vitamin D (D2 + D3) | 50.1 IU | 8% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 24.3 µg | 27% |
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: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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