Skillet Onion Flatbread - 26.2g Carbs, 4.6g Fiber, 1.7g Sugar
From: Big Vegan 400 Recipes: No Meat, No Dairy, All Delicious by Robin Asbell
Your trusty cast iron pan will bake this savory onion-slathered
bread to perfection. If you don't have a cast iron pan, you can
saute the onions in a frying pan, then transfer them to a cake
pan to complete and bake. Serve it hot with dips or soups.
1/2 cup/60 g white whole wheat/wholemeal flour
1/2 cup/60g spelt flour
1/4 cup/30g wheat germ
1/2 tsp baking soda
1/4 tsp salt
2 Tbsp extra virgin olive oil
1/2 cup/60g onions, chopped
1/2 tsp cider vinegar
Preheat oven to 400 degrees F. (200 degrees C., gas 6)
In a large bowl, mix together both flours, the wheat germ, baking soda, and salt.
In a 12-inch (30.5cm) cast iron frying pan, heat the oil and then sauté the onion for 10 minutes, until golden and soft.
Whisk ½ cup (360ml) water and the vinegar in the flour mixture, then pour the batter over the onion in the pan. Bake for 30 minutes, until the bread pulls away from the sides of the pan and is golden brown on the top and the bottom. Slice the bread into wedges and use a pizza spatula to serve. Store, tightly wrapped, in the refrigerator up to 1 week.
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 60 g
Nutrition per Serving:
193 Calories, 72 Calories from Fat, 8g Total Fat, 1.1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 308mg Sodium, 26.2g Total Carbs, 4.6g Dietary Fiber, 1.7g Sugars, 6.3g Protein
Vitamin A 0% - Vitamin C 2% - Calcium 1% - Iron 9%
Nutrition Grade: B+
Good points:
No cholesterol
Low in sugar
Very high in manganese
High in selenium
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