1001 Low-Carb Recipes: Hundreds of Delicious Recipes From Dinner to Dessert That Let You Live Your Low-Carb Lifestyle and Never Look Back (28 page)

Yield:
2 big servings or 4 small ones (if you serve 4, you’ll want some sausage or something along with it, I think).

Depending on the brand of low-carb bake mix and protein powder you use, figure 20 to 25 grams of carbohydrates in the whole Dutch Baby and 3 to 4 grams of fiber. Two servings would each have about 10 grams of usable carbs and about 38 grams of protein.

Your Dutch Baby will come out gloriously puffed, but it will quickly sink in the middle. That’s okay— it’s supposed to. It will be crunchy around the edges and soft in the middle. The traditional accompaniment for a Dutch Baby is a sprinkle of lemon juice and confectioner’s sugar, but lemon and Splenda works great. You could also try cinnamon and Splenda, plain Splenda, some thawed frozen berries, or sugar-free jam or jelly. They’re all Yummy!

½ cup (60 g) almond meal

½ cup (65 g) vanilla whey protein powder

¼ cup (25 g) gluten

2 tablespoons (15 g) wheat germ

1 tablespoon (7 g) wheat bran

1 teaspoon baking powder

½ teaspoon baking soda

1 cup (240 ml) buttermilk

1 egg

2 tablespoons (28 g) butter, melted

In a mixing bowl, combine the almond meal and the next 6 ingredients (through baking soda). Stir together so everything is evenly distributed.

In a 2-cup (475 ml) glass measure, combine the buttermilk, egg, and melted butter; stir together.

Take a moment to set your big skillet or griddle over medium heat so it’s ready when you are.

Now, pour the wet ingredients into the dry ingredients and stir together with a few swift strokes of your whisk.

When your skillet is hot enough that a single drop of water sizzles and dances around when dripped on the surface, you’re ready to cook. If your skillet doesn’t have a good nonstick surface, spray it with nonstick cooking spray. (Turn off the heat first or remove the skillet from the burner and turn away from the flame—that spray is flammable!) Now you’re ready to fry your pancakes—I like to use 2 tablespoons (30 ml) of batter per pancake. Fry the first side until the bubbles around the edges leave little holes when they break and then flip and cook the other side. Repeat until all the batter is used up!

Serve with butter and your choice of low-sugar preserves, cinnamon and Splenda, or sugar-free syrup—and don’t think you’re limited to
maple-flavored pancake syrup! Consider using your favorite sugar-free coffee-flavoring syrup.

Yield:
5 servings (about 15 pancakes total)

Each with 23 g protein; 7 g carbohydrate; 2 g dietary fiber; 5 g usable carbs. Analysis does not include toppings.

These taste just like mom used to make—you’d never guess they were low carb.

2 eggs

½ cup (125 g) ricotta cheese

¼ cup (30 g) vanilla whey protein powder

½ teaspoon baking powder

teaspoon salt

Spray a heavy skillet or griddle with nonstick cooking spray and place it over medium heat.

In a mixing bowl, whisk together the eggs and ricotta until quite smooth. Whisk in the whey protein powder, baking powder, and salt, only mixing until well combined.

Drop batter onto the skillet or griddle by the tablespoonful. When the bubbles on the surface of the pancakes are breaking and staying broken, flip them and cook the other side.

Serve with butter and sugar-free syrup, sugar-free jelly, Splenda and cinnamon, or a few mashed berries sweetened with Splenda.

Yield:
14 “silver dollar” pancakes

Each with about 0.6 grams of carbohydrates, no fiber, and 2.5 grams of protein. Analysis does not include toppings.

I’d call five of these tiny pancakes a “serving,” so double or triple your batches accordingly. Even better, make extras to freeze, and you can warm them up in the toaster oven for a healthy breakfast on a hurried morning.

I like these for their grainy-cinnamony flavor. I eat them with butter and a little cinnamon and Splenda.

½ cup (50 g) oat bran

1 cup (130 g) vanilla whey protein powder

1¼ cups (155 g) almond meal

¼ cup (6 g) Splenda

1 teaspoon baking powder

½ teaspoon baking soda

teaspoon salt

½ teaspoon cinnamon

2 cups (480 ml) buttermilk

2 eggs

In a medium-size mixing bowl, combine the oat bran and the next 7 ingredients (through cinnamon) and stir to distribute evenly. Measure the buttermilk in a glass measuring cup and break the eggs into it. Whisk the two together. Dump the buttermilk-and-egg mixture into the dry ingredients. Mix with a few quick strokes of the whisk, just enough to make sure all the dry ingredients are incorporated.

Heat a heavy skillet or griddle over a medium-high flame until a single drop of water skitters around when dripped on the surface. Using a pot holder, remove from the heat just long enough to spray with nonstick cooking spray and then return to the heat (the spray is flammable, so you don’t want to be spraying it at a hot burner!).

Pour about 2 to 3 tablespoons (30 to 45 ml) of batter at a time onto the hot griddle. Cook until the bubbles around the edges start to break and leave little holes and then flip and cook the other side.

Serve with butter and your choice of sugar-free pancake syrup, sugar-free jelly or preserves, or cinnamon and Splenda.

Yield:
8 servings

Each with 32 g protein; 12 g carbohydrate; 3 g dietary fiber; 9 g usable carbs. Analysis does not include toppings.

I know the name sounds strange, but if you like zucchini bread you should really try Vicki Cash’s pancakes.

3 eggs (or 2 eggs and 2 egg whites)

2 tablespoons (30 ml) half-and-half

¼ cup (60 ml) canola oil

cup (75 g) low-carb bake mix

1 teaspoon cinnamon

½ teaspoon salt

½ teaspoon nutmeg

1 small zucchini, shredded (1 to 1½ cups [125 to 190 g])

Mix the eggs, half-and-half, canola oil, bake mix, cinnamon, salt, and nutmeg together until no longer lumpy. Mix in the zucchini and let the batter sit for 5 minutes.

While the batter sits, spray a nonstick griddle or skillet with canola cooking spray and place it over medium-high heat.

Pour the batter onto the griddle about ¼ cup (60 ml) at a time. Flip the pancakes when their edges are slightly brown and cook thoroughly on both sides. Serve with butter or puréed berries or peaches.

Yield:
3 servings

The carb count will vary with the brand of low-carb bake mix you use, but figure about 5 grams of usable carbs and about 20 grams of protein. Analysis does not include toppings.

This makes nice, tender pancakes and waffles that have a nutty taste and a texture similar to cornmeal pancakes and waffles.

2 cups (250 g) almond meal

½ cup (50 g) oat bran

½ cup (65 g) vanilla whey protein powder

½ cup (65 g) rice protein powder

2 tablespoons (14 g) wheat bran

2 tablespoons (14 g) raw wheat germ

2 tablespoons (14 g) vital wheat gluten

2½ teaspoons (12 g) baking powder

1½ teaspoons salt

Assemble all the ingredients in a food processor with the S-blade in place. Run the processor for a minute or so, stopping once or twice to shake it so everything is well combined.

Store the mix in an airtight container in the refrigerator.

Yield:
Makes about 4 servings of 1 cup (120 g)

Each with 33 grams of carbohydrates and 3 grams of fiber, for a total of 30 grams of usable carbs and 36 grams of protein.

I like to eat these topped with sugar-free grape jelly, but you could also serve them with sugar-free syrup, sugar-free jam, thawed sugar-free frozen fruit, or Splenda and cinnamon.

2 cups (240 g) Almond Pancake and Waffle Mix (page 125)

2 eggs

1 cup (240 ml) water

1 tablespoon (15 ml) canola, peanut, or sunflower oil

Spray a skillet or griddle with nonstick cooking spray and set it over medium heat.

Mix all the ingredients with a whisk and drop the batter by the tablespoonful onto the griddle or skillet. Cook as you would regular pancakes, turning to brown lightly on each side. Stir the batter between batches to prevent it from settling.

Yield:
About 16 pancakes

Each with 4 grams of carbohydrates, a trace of fiber, and 6 grams of protein.

For a little added flavor, melt a little butter on the griddle or skillet before you cook the batter.

These remind me a lot of cornmeal waffles, and they’re really good with bacon on the side.

1 cup (120 g) Almond Pancake and Waffle Mix(page 125)

1 teaspoon Splenda

½ cup (120 ml) half-and-half