Embark on a culinary journey to the heart of Albania as we unravel the secrets of one of its most cherished traditional dishes – Flija. A delectable and time-honored delight, Flija holds a special place in Albanian cuisine, symbolizing the rich tapestry of flavors that define this Balkan gem. In this culinary exploration, we'll guide you through the step-by-step process of crafting this mouthwatering layered delicacy, allowing you to bring the essence of Albanian culture and taste to your own kitchen. Get ready to experience the warmth and authenticity of Albania through the art of Flija preparation – a true gastronomic adventure awaits!
Ingredients:
For the Batter:
- 4 cups all-purpose flour
- 1 cup cornmeal
- 1 teaspoon salt
- Water (enough to make a thin batter)
- 1 cup yogurt
- 1 tablespoon olive oil
For the Layers:
- 1 cup sour cream
- 1 cup feta cheese, crumbled
- 1 cup melted butter
Instructions:
Prepare the Batter:
1-In a large mixing bowl, combine the all-purpose flour, cornmeal, and salt.
2-Gradually add water while stirring until you achieve a thin, pancake-like batter consistency.
3-Add yogurt and olive oil to the batter, mixing well to ensure a smooth texture.
Prepare the Layers:In a separate bowl, mix the sour cream and crumbled feta cheese until well combined.
Cooking the Layers:
1-Heat a non-stick pan or a traditional shallow baking pan over medium heat.
2-Pour a thin layer of the batter onto the pan, spreading it evenly to form the first layer.
3-Once the batter starts to set, spread a thin layer of the sour cream and feta mixture over the first layer.
4-Continue alternating between batter and sour cream/feta mixture until you have multiple layers. Be sure to cook each layer until it's set before adding the next.
Finishing Touch:For the top layer, spread a thin layer of the batter and then drizzle melted butter over it.
Baking:
1-If using a traditional shallow baking pan, transfer it to a preheated oven at 350°F (175°C) and bake for about 15-20 minutes or until the top is golden brown.
2-If using a stovetop method, cover the pan with a lid and continue cooking on low heat until the layers are cooked through.
Serve:
1-Once done, let the Flija cool for a few minutes before slicing it into portions.
2-Serve warm and enjoy the authentic flavors of Albanian Flija!
This recipe captures the essence of Flija, a dish that not only delights the taste buds but also reflects the cultural richness of Albanian cuisine.
Nutritional Values:
Nutritional Information per 100 grams of Flija
- calories: 210
- carbohydrates: 18g
- protein: 3g
- fat: 12g
- sodium: 130mg
- cholesterol: 24mg
- vitamins: includes B vitamins (especially riboflavin and B12), vitamin A, vitamin E, and vitamin K
- minerals: calcium, iron, phosphorus, magnesium
Nutritional Benefits
- provides energy from carbohydrates and fats, with a moderate amount of protein for muscle building
- a good source of calcium and phosphorus, which are important for bone health
- contains healthy fats from olive oil and yogurt, which are beneficial for heart health
- has a relatively high sodium content, so it should be consumed in moderation for those with dietary sodium restrictions
Nutritional Information for each ingredient:
1. for the batter
all-purpose flour (4 cups)
- calories: 1824
- carbohydrates: 384g
- protein: 52g
- fat: 4g
- sodium: 0mg
- cholesterol: 0mg
- vitamins: contains small amounts of B vitamins
- minerals: iron, magnesium
- nutritional benefit: provides energy from carbohydrates and some protein; low in fat and sodium
cornmeal (1 cup)
- calories: 440
- carbohydrates: 94g
- protein: 9g
- fat: 4g
- sodium: 6mg
- cholesterol: 0mg
- vitamins: B vitamins, especially thiamine
- minerals: iron, magnesium, phosphorus
- nutritional benefit: adds fiber, provides energy, and contributes essential minerals
salt (1 teaspoon)
- calories: 0
- carbohydrates: 0g
- protein: 0g
- fat: 0g
- sodium: 2325mg
- cholesterol: 0mg
- vitamins: none
- minerals: sodium
- nutritional benefit: enhances flavor; essential for fluid balance but should be consumed in moderation due to high sodium
water (to make a thin batter)
- calories: 0
- carbohydrates: 0g
- protein: 0g
- fat: 0g
- sodium: 0mg
- cholesterol: 0mg
- vitamins: none
- minerals: none
- nutritional benefit: hydrates the mixture and aids in consistency
yogurt (1 cup)
- calories: 154
- carbohydrates: 12g
- protein: 9g
- fat: 8g
- sodium: 104mg
- cholesterol: 31mg
- vitamins: vitamin B12, riboflavin
- minerals: calcium, phosphorus
- nutritional benefit: adds probiotics, protein, and calcium; aids in digestion and bone health
olive oil (1 tablespoon)
- calories: 119
- carbohydrates: 0g
- protein: 0g
- fat: 14g
- sodium: 0mg
- cholesterol: 0mg
- vitamins: vitamin E, K
- minerals: none
- nutritional benefit: provides healthy monounsaturated fats; beneficial for heart health
2. for the layers
sour cream (1 cup)
- calories: 492
- carbohydrates: 12g
- protein: 5g
- fat: 48g
- sodium: 76mg
- cholesterol: 52mg
- vitamins: vitamin A
- minerals: calcium, phosphorus
- nutritional benefit: adds creaminess and flavor; provides fat-soluble vitamins but high in saturated fat
feta cheese (1 cup, crumbled)
- calories: 396
- carbohydrates: 6g
- protein: 21g
- fat: 32g
- sodium: 1116mg
- cholesterol: 89mg
- vitamins: vitamin B12, riboflavin
- minerals: calcium, phosphorus
- nutritional benefit: high in protein and calcium; beneficial for bone health but high in sodium
melted butter (1 cup)
- calories: 1628
- carbohydrates: 0g
- protein: 2g
- fat: 184g
- sodium: 14mg
- cholesterol: 488mg
- vitamins: vitamin A, E
- minerals: none
- nutritional benefit: adds richness and flavor; provides fat-soluble vitamins but high in saturated fats and cholesterol
Please note that these values are general estimates and may vary based on the specific brands and types of ingredients you use. Additionally, the values provided are for the entire quantity of each ingredient listed, and the actual nutritional content in your dish will depend on the portion sizes used in your recipe.
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