Breakfast

Dakos (barley rusk with tomato and feta)

Name: Dakos (barley rusk with tomato and feta)
Yield: 1 serving
Cuisine: Greek
Ingredients: Barley rusk: 1 barley rusk (75 g); Tomato: 1 large, grated; Feta: 30 g; Olive oil: 1 teaspoon; Kalamata olives: 3 olives

456 kcal15 g protein5 ingredients

VegetarianFasting-friendly with a swap: no cheese

Standard portion: 456 kcal and 15 g protein. In the app the grams change so that the dish fits the calories of your own meal.

What is in the dish

The standard portion, before the app adjusts it to your calories.

Ingredient	Amount	kcal
Barley rusk	1 barley rusk (75 g)	274
Tomato	1 large, grated	34
FetaSwap for: Anthotyro (fresh whey cheese)	30 g	85
Olive oil	1 teaspoon	41
Kalamata olives	3 olives	21

Try your own portion

Change the calories of the meal and see how the grams change. The numbers come from the same rules the app uses.

Calories for the meal

425kcal

325600

Barley rusk75g1 rusk

Tomato180g

Feta25g

Olive oil5g1 teaspoon

Kalamata olives8g2 olives

434 kcal14 g protein

An example only. In the app the calories of each meal come from your own details.

How to make it

Sprinkle a barley rusk with a little water. Grate tomato over it. Crumble feta on top. Drizzle with olive oil and sprinkle with oregano. Add Kalamata olives.

Nutrition

For the standard portion

Energy	456 kcal
Protein	15 g
Carbohydrate	58 g
of which sugars	9.1 g
Fibre	8.2 g
Fat	16 g
of which saturates	6.3 g
Salt	1.7 g
Calcium	118 mg
Iron	3.4 mg
Potassium	654 mg

Good to know

Contains: gluten, milk.
Kalamata olives: Kalamata olives often contain more salt.
In pregnancy: Feta: only if made from pasteurised milk. Tomato: wash thoroughly before eating.
The salt in the standard portion is fairly high for one meal (1.7 g).
Always read the labels of the products you use, too.

Your portion, in your own numbers

In the app the grams come from the calories of your own meal, from 315 to 892 kcal for this dish.

For iPhoneApp StoreSoon For AndroidGoogle PlaySoon

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