Pan Bread (Tiganopsoma) Recipe

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Ingredients:

Serving

2 cups flour
2 -3 spring onions, finely chopped
2 ripe tomatoes, skinned and crushed
1 cup water
salt , pepper , oil for frying about 1/4 cup total depends on pan size
optional basil , oregano , dill , garlic for different flavors. you be the chef

Directions:

Mix flour with water and add crushed tomatoes, onion, salt, and pepper. Combine the mixture well with a wooden spoon to form a smooth cream.
Put oil into a frying pan and heat it well.
Spoon a large tablespoon of mixture into oil, frying until 1 side is browned. Flip over to brown other side.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	240.89 Kcal (1009 kJ)
Calories from fat	69.21 Kcal
		% Daily Value*
Total Fat	7.69g	12%
Sodium	836.13mg	35%
Potassium	123.02mg	3%
Total Carbs	38.21g	13%
Sugars	0.56g	2%
Dietary Fiber	4.44g	18%
Protein	4.98g	10%
Vitamin C	3.1mg	5%
Iron	2.4mg	13%
Calcium	118.5mg	12%

Amount Per 100 g
Calories	221.08 Kcal (926 kJ)
Calories from fat	63.51 Kcal
		% Daily Value*
Total Fat	7.06g	12%
Sodium	767.36mg	35%
Potassium	112.9mg	3%
Total Carbs	35.07g	13%
Sugars	0.51g	2%
Dietary Fiber	4.07g	18%
Protein	4.57g	10%
Vitamin C	2.8mg	5%
Iron	2.2mg	13%
Calcium	108.8mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.7

Points
6

PointsPlus

Good Points

saturated fat free,
cholesterol free,
good source of fiber

Bad Points

High in Sodium

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