Belizean Fry Jacks are golden pockets of fried dough, crispy on the outside and soft inside, traditionally enjoyed for breakfast or as a snack. These tasty treats provide carbohydrates for energy and can be filled with nutritious ingredients. Fry Jacks can be enhanced with fillings like beans and vegetables, offering vitamins and minerals such as iron and vitamins A and C. Originating from the diverse culinary traditions of Belize, Fry Jacks reflect the influences of Creole, Mestizo, and Maya cultures, showcasing the resourcefulness of Belizean families.
Ingredients:
- 2 cups all-purpose flour
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1 tablespoon sugar
- 2 tablespoons butter, melted
- 3/4 cup milk (approximately)
- Vegetable oil for frying
Instructions:
1. Prepare the Dough: In a large mixing bowl, combine the all-purpose flour, baking powder, salt, and sugar. Mix well to ensure even distribution of the dry ingredients.
2. Incorporate Wet Ingredients: Add the melted butter to the dry ingredients and mix until the mixture resembles coarse crumbs.
3. Gradually Add Milk: Slowly add the milk to the mixture, stirring continuously until a soft dough forms. You may not need the entire 3/4 cup of milk, so add it gradually and stop when the dough comes together.
4. Knead the Dough: Turn the dough onto a floured surface and knead it for a few minutes until smooth. Cover the dough and let it rest for about 15-20 minutes.
5. Divide and Roll: Divide the dough into golf ball-sized portions. On a floured surface, roll each portion into a thin circle (about 6 inches in diameter).
6. Heat the Oil: In a deep frying pan or pot, heat vegetable oil over medium heat until it reaches about 350°F (175°C).
7. Fry the Dough: Carefully place a rolled dough circle into the hot oil. Fry each side until it puffs up and turns golden brown, usually about 1-2 minutes per side.
8. Drain Excess Oil: Once fried, use a slotted spoon to remove the Fry Jack from the oil. Place it on a paper towel-lined plate to drain any excess oil.
9. Serve Warm: Belizean Fry Jacks are best enjoyed warm. Serve them with your choice of accompaniments, such as cheese, beans, eggs, or any other fillings of your preference.
10. Optional Toppings: Get creative with toppings! Try shredded cheese, refried beans, scrambled eggs, or even a drizzle of honey for a sweet variation.
Now, savor the taste of Belize with these homemade Fry Jacks, bringing the flavors of the Caribbean right to your table.
Nutrition Value:
1. All-purpose flour (2 cups)
- Calories: 800
- Carbohydrates: 160g
- Protein: 20g
- Fat: 2g
- Sodium: 4mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of B vitamins (such as niacin and riboflavin)
- Minerals: Provides iron and calcium
- Nutritional benefit: All-purpose flour is a good source of carbohydrates, providing energy, and contributes to the structure and texture of the Fry Jacks.
2. Baking powder (1 teaspoon)
- Calories: 2
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 500mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Contains small amounts of calcium
- Nutritional benefit: Acts as a leavening agent, helping the Fry Jacks rise and become light and fluffy.
3. Salt (1/2 teaspoon)
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 1160mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Enhances flavor and balances sweetness while regulating fluid balance in the body.
4. Sugar (1 tablespoon)
- Calories: 49
- Carbohydrates: 12g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Adds sweetness to the Fry Jacks for a pleasant taste and provides a quick source of energy.
5. Butter, melted (2 tablespoons)
- Calories: 204
- Carbohydrates: 0.2g
- Protein: 0.2g
- Fat: 23g
- Sodium: 2mg
- Cholesterol: 61mg
- Vitamins: Contains vitamin A
- Minerals: None
- Nutritional benefit: Adds richness and flavor to the dough, contributing to the texture and moistness of the Fry Jacks.
6. Milk (3/4 cup, approximately)
- Calories: 90
- Carbohydrates: 12g
- Protein: 6g
- Fat: 1g
- Sodium: 100mg
- Cholesterol: 5mg
- Vitamins: Rich in vitamins B12 and D
- Minerals: Provides calcium and phosphorus
- Nutritional benefit: Contributes protein for muscle repair and growth, offers calcium for bone health, and adds moisture to the dough for a softer texture.
7. Vegetable oil for frying
- Calories: 120 (per tablespoon, approximate)
- Carbohydrates: 0g
- Protein: 0g
- Fat: 14g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Facilitates the frying process, giving the Fry Jacks a crispy exterior and adding healthy fats to the dish.
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