Belize Fry Jacks are a beloved Belizean breakfast staple, consisting of deep-fried dough that achieves a crispy exterior and a fluffy interior. This versatile dish can be enjoyed plain or with various savory or sweet fillings, making it a popular choice for any meal of the day.
Originating from Belize, Fry Jacks are an integral part of Belizean cuisine and are often served during breakfast or brunch. They reflect the rich culinary traditions of the region, combining simple ingredients into a satisfying and flavorful dish. Fry Jacks are particularly favored for their adaptability, as they can be paired with a variety of accompaniments, from traditional refried beans and spicy tomato sauce to sweet options like jam or powdered sugar.
Ingredients:
- 2 cups all-purpose flour
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 3/4 cup warm water
- Vegetable oil, for frying
Method:
1. Mix Dry Ingredients: In a large mixing bowl, combine the flour, baking powder, and salt. Mix well to ensure even distribution.
2. Form Dough: Gradually add warm water to the dry ingredients, stirring continuously until a soft, slightly sticky dough forms.
3. Knead Dough: Transfer the dough to a lightly floured surface and knead for about 5 minutes until smooth and elastic. If too sticky, add a bit more flour.
4. Rest Dough: Shape the dough into a ball, cover with a clean kitchen towel, and let it rest for 15-20 minutes. This step relaxes the gluten, making the dough easier to handle.
5. Shape Dough: After resting, divide the dough into small, golf ball-sized portions. Flatten each portion into discs about 1/4 inch thick.
6. Heat Oil: Heat vegetable oil in a deep frying pan or skillet over medium-high heat until hot but not smoking.
7. Fry: Carefully place the dough discs into the hot oil, frying them in batches to avoid overcrowding. Fry for 2-3 minutes on each side until golden brown and puffy.
8. Drain: Remove the fry jacks from the oil with a slotted spoon or tongs and drain on paper towels to remove excess oil.
9. Serve: Enjoy the fry jacks warm. They can be served plain or with a variety of fillings such as scrambled eggs, refried beans, cheese, avocado, or even sweet options like jam.
Additional Notes:
- Traditional accompaniments include refried beans and a spicy tomato sauce known as "recado."
- For a sweeter variation, incorporate a tablespoon of sugar into the dough mixture.
- The dough can be prepared in advance and refrigerated overnight; bring to room temperature before frying.
Nutrition Value:
1. 2 cups all-purpose flour
- Calories: Approximately 910 kcal
- Carbohydrates: 190 grams
- Protein: 24 grams
- Fat: 2 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of B vitamins, including niacin and riboflavin.
- Minerals: Provides iron (around 5 milligrams) and calcium (approximately 20 milligrams).
- Nutritional Benefit: All-purpose flour is a primary source of carbohydrates, providing energy. It also contributes some protein and iron, though it is low in fat and cholesterol.
2. 1 teaspoon baking powder
- Calories: Approximately 2 kcal
- Carbohydrates: 1 gram
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 494 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains negligible amounts of vitamins.
- Minerals: Includes sodium (about 494 milligrams).
- Nutritional Benefit: Baking powder is primarily used as a leavening agent to help the dough rise. It contributes to the overall sodium content but has minimal direct nutritional benefits.
3. 1/2 teaspoon salt
- Calories: 0 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 1160 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains no vitamins.
- Minerals: High in sodium (about 1160 milligrams).
- Nutritional Benefit: Salt enhances flavor and improves the texture of the dough. It also helps to regulate fluid balance in the body but should be used in moderation due to its high sodium content.
4. 3/4 cup warm water
- Calories: 0 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains no vitamins.
- Minerals: Provides negligible minerals.
- Nutritional Benefit: Water is essential for hydrating the dough and activating the gluten in flour. It has no calories, fat, or sodium, making it a crucial component for dough consistency and texture.
5. Vegetable oil, for frying
- Calories: Approximately 120 calories per tablespoon (14 grams)
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 14 grams (primarily unsaturated fats)
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Minimal amounts of vitamin E.
- Minerals: Contains trace amounts of potassium.
- Nutritional Benefit: Vegetable oil provides a source of fat necessary for frying and achieving a crispy texture. It contributes calories and fats, including beneficial unsaturated fats, though it should be used in moderation due to its high-calorie content.
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