Scallion Pancakes

Moderate nutritional value

Chinese pan-fried flaky flatbread layered with scallions and oil.

Scallion Pancakes — photo 1

Scallion pancakes (cong you bing) are a Chinese flatbread: hot-water wheat dough rolled thin, spread with an oil paste and chopped scallions, coiled into layers and pan-fried until crisp. One 100 g pancake has about 300 kcal, 40 g of refined carbohydrate, 13 g of fat and 5.6 g of protein, with about 380 mg of sodium. Serving it with soy milk or an egg adds protein.

Macronutrients Distribution

Protein: 5.6g (9.6%)
Fat: 13g (22.2%)
Carbs: 40g (68.3%)
Fiber: 1.9g

Basic Nutritional Info

NutrientValueDV
Protein5.6g10.0%
Fat13g18.6%
Carbs40g13.3%
Simple Sugars14gEstimate
Complex Carbs24.1gEstimate
Fiber1.9g7.6%
Water40g1.6%
Calories30113.4%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
69

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Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated2.02g10.1%
Monounsaturated2.87g11.5%
Polyunsaturated7.37g56.7%
Omega-32.211gEstimate
Omega-65.159gEstimate
Trans0.07g3.5%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C1.83mg
Vitamin E1.02mg
Selenium17.4mcg

Vitamins

VitaminAmountUnitDV
vitamin A6.89mcg0.8%
vitamin B10.053mg4.4%
vitamin B20.028mg2.2%
vitamin B30.617mg3.9%
vitamin B60.024mg1.4%
vitamin B916.6mcg4.2%
vitamin B120mcg0.0%
vitamin C1.83mg2.0%
vitamin D0 (0 IU)mcg0.0%
vitamin E1.02mg6.8%
vitamin K50.8mcg42.3%

Minerals

MineralAmountUnitDV
calcium22mg2.2%
iron0.86mg4.8%
magnesium14.9mg3.7%
phosphorus61.3mg8.8%
potassium100mg3.8%
sodium381mg16.6%
zinc0.429mg3.9%
copper0.091mg10.1%
manganese0.404mg17.6%
selenium17.4mcg31.6%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 121mg17.3%80%
Isoleucine 186mg13.3%65%
Leucine 370mg13.6%64%
Lysine limiting127mg6.0%28%
Methionine 207mg19.7%95%
Phenylalanine 436mg24.9%112%
Threonine 149mg14.2%63%
Tryptophan 69mg24.6%110%
Valine 218mg12.0%57%

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Allergens

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Snack Difficulty: Medium Servings: 6 Total: 75 min

Ingredients

  • All-purpose flour 300 g
  • Water, half just-boiled and half cold 180 ml
  • Salt 1 tsp (6 g)
  • Scallions, finely chopped 8 (100 g)
  • Vegetable oil, for the filling 3 tbsp (40 g)
  • All-purpose flour, for the oil paste 2 tbsp (16 g)
  • Five-spice powder 1/2 tsp (1 g)
  • Vegetable oil, for pan-frying 4 tbsp (54 g)
Prep
50 min
Cook
25 min

Instructions

  1. 1

    Dissolve half the salt in 90 ml cold water. Pour 90 ml just-boiled water into the flour while stirring with chopsticks, add the salted cold water and knead into a soft, smooth dough; cover and rest for 30 minutes.

  2. 2

    Stir the 3 tbsp oil, 2 tbsp flour and five-spice powder into a smooth paste.

  3. 3

    Divide the dough into 6 pieces and roll each into a thin rectangle about 15 x 25 cm.

  4. 4

    Spread each sheet with the oil paste, sprinkle with scallions and the remaining salt, roll up tightly from the long side into a rope, coil it into a spiral and tuck the end underneath; rest for 10 minutes.

  5. 5

    Flatten each coil with your palm and roll it into an 18 cm round about 5 mm thick.

  6. 6

    Heat 2 tsp oil in a frying pan over medium heat and fry each pancake for 3-4 minutes per side, covered for the first minute, until golden and crisp.

  7. 7

    Push the edges toward the center with two spatulas to open the layers, cut into wedges and serve hot.