1001 Low-Carb Recipes: Hundreds of Delicious Recipes From Dinner to Dessert That Let You Live Your Low-Carb Lifestyle and Never Look Back (27 page)

1 cup (100 g) vital wheat gluten

cup (40 g) vanilla whey protein powder

2 teaspoons blackstrap molasses

1 teaspoon salt

1 tablespoon (15 ml) oil

2 teaspoons yeast

Put the ingredients in your bread machine in the order given and run the machine. When finished, promptly remove the loaf from the machine and bread case to cool.

Yield:
11 slices

Each with 6.7 grams of carbohydrates and 2.6 grams of fiber, for a total of 4.1 grams of usable carbs and 19 grams of protein.

These have a more elastic texture than carb-y dinner rolls; it comes from the high protein content. (They’re so high in protein, you could have a leftover roll in the morning and call it breakfast.) But they come out wonderfully crusty and have a good yeasty flavor. We had them for a holiday meal, and everyone liked them, texture and all.

5½ ounces (155 ml) water

3 tablespoons (25 g) instant dry milk

¾ cup (75 g) wheat gluten

¾ cup (75 g) wheat protein isolate

½ cup (60 g) oat flour

2 tablespoons (28 g) butter

½ teaspoon salt

2 teaspoons active baker’s yeast (one packet)

Put everything in your bread machine in the order specified with your unit. Put the dough through two knead-and-rise cycles. Remove from the machine.

Spray a 12-cup muffin tin with nonstick cooking spray.

Nip off bits of dough and roll them into balls about 1 inch (2.5 cm) in diameter. Place three dough balls in a cloverleaf configuration in each muffin tin.

The dough will be extremely elastic! Don’t worry about trying to make each ball completely smooth.

Let rolls rise for 60 to 90 minutes in a warm place. Preheat oven to 350°F (180°C, or gas mark 4) and bake rolls for 10 to 15 minutes or until golden. Serve with plenty of butter!

Yield:
12 rolls

Each with 26 g protein; 8 g carbohydrate; 1 g dietary fiber; 7 g usable carbs. Analysis does not include butter.

You wouldn’t believe how much trouble I had coming up with a decent low-carb biscuit! Everything I made either ran all over the baking sheet or was unpleasantly heavy. And I couldn’t get a dough that could be rolled out and cut without sticking! Finally, I hit on the idea of drop biscuits baked in a muffin tin, and sure enough, it worked out great.

1 cup (125 g) almond meal

½ cup (125 g) rice protein

¼ cup (25 g) gluten

2 tablespoons (28 g) butter

2 tablespoons (30 ml) coconut oil

½ teaspoon salt

2 teaspoons baking powder

½ teaspoon soda

¾ cup (180 ml) buttermilk

Preheat oven to 475°F (240°C, or gas mark 9)—the oven must be up to temperature before you add the buttermilk to the dry ingredients, so do this first!

Put everything but the buttermilk into your food processor with the S-blade in place. Pulse the food processor to cut in the butter—you want it evenly distributed in the dry ingredients. Dump this mixture, which should have a mealy texture, into a mixing bowl.

Spray a 12-cup muffin tin with nonstick cooking spray. Don’t use paper muffin cups; you want the browning you’ll get from direct contact with the hot metal.

Check to make sure your oven is up to temperature—if it isn’t, have a quick cup of tea until it’s hot. Now measure the buttermilk, pour it into your dry ingredients, and stir it in with a few swift strokes—don’t overmix; you just want to make sure everything’s evenly damp. This will make a soft dough. Spoon it into your prepared muffin tin, smoothing the tops with the back of the spoon. Put in the oven immediately and bake for 10 to 12 minutes or until golden on top. Serve hot with butter, and if you like, low-sugar preserves or sugar-free imitation honey.

Yield:
12 biscuits

Each with 14 g protein; 4 g carbohydrate; 1 g dietary fiber, 3 g usable carbs. Analysis does not incude toppings.

Yes, you can make your own low-carb English Muffins. The yogurt is what gives them that characteristic, mildly sour taste.

½ cup (120 ml) warm water

½ cup (115 g) yogurt

1 teaspoon salt

cup (70 g) vital wheat gluten

¼ cup (45 g) psyllium husks

2 tablespoons (14 g) raw wheat germ

¼ cup (25 g) wheat bran

½ cup (60 h) oat flour

½ cup (65 g) vanilla whey protein powder

1½ teaspoons yeast

Put the ingredients in your bread machine in the order given and run until the end of the “rise” cycle. Remove the dough from the machine.

Using just enough oat flour on your work surface to keep the dough from sticking, pat the dough out so it’s ½ inch (1.3 cm) thick.

Using a tin can with both ends removed as a cutter (a tuna can works well), cut rounds from the dough. Cover them with a clean cloth, set them aside in a warm place, and let them rise for about 1 hour or until they’ve doubled in bulk.

Heat a heavy skillet or griddle over medium-low heat. Scatter the surface lightly with wheat germ to prevent sticking and place as many muffins in the skillet as will fit easily. Let the muffins cook for about 6 minutes per side or until they’re browned. Eat these just like you would regular English muffins—split them, toast them, and butter them.

Yield:
About 6 muffins, or 12 servings

Each with 13 grams of carbohydrates and 6.5 grams of fiber, for a total of 6.5 grams of usable carbs and 14 grams of protein. Analysis does not include butter.

Make this for breakfast some lazy weekend morning, and the family will think you’re cheating on your diet!

4 eggs

½ cup (120 ml) heavy cream

½ cup (120 ml) water

1 teaspoon vanilla extract (optional)

6 slices low-carb bread of your choice (White, “whole wheat,” cinnamon raisin, and oatmeal molasses are all good choices.

Butter

Beat together the eggs, heavy cream, water, and vanilla extract (if using) and place the mixture in a shallow dish, such as a pie plate.

Soak the slices of bread in the mixture until they’re well saturated; you’ll have to do them one or two at a time. Let each slice soak for at least 5 minutes, turning once.

Fry each soaked piece of bread in plenty of butter over medium heat in a heavy skillet or griddle. Brown well on each side.

Serve with sugar-free syrup, cinnamon and Splenda, or sugar-free preserves, as you choose.

Yield:
6 servings

The carb count will vary with the type of bread you use, but the egg and cream add only 2 grams of carbs, no fiber, and 4 grams of protein per slice. Analysis does not include toppings.

A Dutch Baby is a big, puffy, eggy, baked pancake, and my sister Kim adores them, so I came up with this recipe for her. It’s great for Sunday brunch.

2 tablespoons (28 g) butter

cup (37 g) low-carb bake mix

cup (40 g) rice protein powder

¼ cup (6 g) Splenda

½ teaspoon salt

½ teaspoon cinnamon

4 eggs

1 cup (240 ml) half-and-half

2 teaspoons canola or other vegetable oil

1 teaspoon vanilla extract

Preheat the oven to 425°F (220°C, or gas mark 7). It is essential that the oven be up to temperature before putting your Dutch Baby in, so don’t combine the wet and dry ingredients until the oven is ready.

Spray a large, cast-iron skillet or a 10-inch (25-cm) pie pan with nonstick cooking spray and melt the butter in the bottom. Set aside.

In a bowl, combine the bake mix, protein powder, Splenda, salt, and cinnamon.

In a separate bowl, beat together the eggs, half-and-half, oil, and vanilla extract and whisk it vigorously for a couple of minutes. (Beating air into it will make the Dutch Baby puff more.)

Beat in the dry ingredients just until well mixed and then pour the batter into the prepared pan.

Bake for 20 minutes; reduce the temperature to 350°F (180°C, or gas mark 4), and bake for another 3 to 5 minutes.