Your Recipe

Whole-Wheat Crackers

Zutat  Menge  Kalorien 
Weizenmehl 120g 437kcal
Speisesalz 2.5g 0kcal
Olivenöl 30g 265kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients (Makes about 30-40 crackers):
120 grams whole-wheat flour
2.5 grams salt (1/2 teaspoon)
30 ml olive oil (2 tablespoons)
60 ml water (1/4 cup, adjust as needed)
Instructions:
o Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
o In a bowl, combine whole-wheat flour and salt.
o Add olive oil and mix until the mixture resembles coarse crumbs.
o Gradually add water, a little at a time, until a firm dough forms.
o Roll out the dough on a lightly floured surface until very thin, about 1/8 inch thick.
o Use a knife or pizza cutter to cut the dough into desired cracker shapes and sizes.
o Transfer the crackers to the prepared baking sheet.
o Prick each cracker with a fork to prevent puffing.
o Bake for 12-15 minutes, or until the crackers are golden brown and crisp.
o Cool on a wire rack before serving.

Nährwertangaben 
Portionsgröße  8 g | ml
Menge pro Portion  35
147
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 1.6g 2%
Gesättigte Fettsäuren  0.2g 1%
Natrium 49mg 2%
Gesamte Kohlenhydrate  4.6g 2%
Ballaststoffe  0.2g 1%
Zucker  0g
Protein  0.6g 1%
Vitamin D 0mcg 0%
Kalzium 0.9mg 0%
Eisen  0.1mg 0%
Kalium 6.4mg 0%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 0 mcg 0%
Thiamin [B1] 0.007 mg 1%
Riboflavin [B2] 0.002 mg 0%
Niacin [B3] 0.075 mg 0%
Pantothensäure [B5] 0.026 mg 1%
Vitamin B6 0.003 mg 0%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 1.56 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 0.22 mg 1%
Vitamin K 0.921 mcg 1%
Betain 0.002 mg 0%
Cholin 0.629 mg 0%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  4.6 g 2%
Sugars 0 g 0%
Ballaststoffe  0.2 g 1%
Carbohydrate 4.6 g 0%
Netto-Kohlenhydrate 4.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.02 g 0%
Arginin 0.025 g 0%
Asparaginsäure 0.026 g 0%
Cystein 0.013 g 0%
Glutaminsäure 0.209 g 0%
Glycin 0.022 g 0%
Histidin 0.014 g 0%
Isoleucin 0.021 g 0%
Leucin 0.043 g 0%
Lysin 0.014 g 0%
Methionin 0.011 g 0%
Phenylalanin 0.031 g 0%
Prolin 0.072 g 0%
Serin 0.031 g 0%
Threonin 0.017 g 0%
Tryptophan 0.008 g 0%
Tyrosin 0.019 g 0%
Valin 0.025 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 0.95 mg 0%
Kupfer 0.01 mg 1%
Fluorid 0 mcg 0%
Eisen  0.08 mg 0%
Magnesium 1.32 mg 0%
Mangan 0.04 mg 2%
Phosphor 6.48 mg 1%
Kalium 6.45 mg 0%
Selen 2.03 mcg 4%
Natrium 48.6 mg 2%
Zink 0.04 mg 0%
andere
Nährstoff Menge  DV
Wasser 0.72 g 0%
Asche 0.155 g 0%