|04-27-2011, 07:33 AM||#1|
Join Date: Sep 2000
Location: S.E. Texas Gulf Coast
WOE: JUDDD calorie cycling plan w/Lower Carbs
Egg-tilla tortilla replacement
I'd like to figure out a way to get this down from 90 cals, but it's not bad. Maybe using eggbeaters but I haven't tried that yet.
Makes 1 8-9" tortilla
* 1 Large Egg
* 1 tbsp Water
* 1 tsp (heaping) Coconut Flour
* 1/5 tsp Light Salt (I use mortons light salt, use what you like)
* 0 g Pam Original Cooking Spray (1 second spray more or less)
Spray a medium non-stick skillet with cooking spray.
Beat the egg well.
Blend the salt, coconut flour and water until smooth (add 1tsp more water if needed) and mix with the egg.
Let sit while you heat the skillet. Then stir well again just before adding it to the skillet.
When hot, add the egg mixture and swirl to coat pan. Let cook over medium heat until well set and almost dry on top then flip and finish cooking 20-30 seconds.
Remove to a rack (it needs air to circulate so it doesn't get soggy) and let cool 5 minutes (or longer) then use as you would a tortilla.
90cals; 4.5g fat; 3.4g carbs; 2g fiber; 7g protein
*Is it eggy? Well, yes. It' an egg. (lol) Buti if you add whatever spices you like to it, it can help cover it up.
*Does it hold up well? Yes. The longer you let it cool (even overnight in the refrigerator) the firmer it gets.
*Do they hold up well to reheating? Yes! My best experiment with them was to refrigerate overnight then warm for 5 seconds in the microwave, fill and bake as a burrito (filled w/ground beef and cheese then topped w/salsa and sour cream).
*If you make a stack of these, let them cool to room temp then stack with wax paper between them. They tend to stick together.
I have not tried this yet, but I'm thinking adding a few drops of vinegar and a pinch of baking soda would give this an airier feel as well, not as dense.
https://www.supertracker.usda.gov/default.aspx <--FDA tracking tools
http://ndb.nal.usda.gov/ <--FDA nutritional counts
http://www.thedailyplate.com/ <-- food and exercise tracking
http://www.onlineconversion.com/ <-- cooking and other conversions
Need to contact LCF?