Okay, here's a recipe for Low-Carb, Low-Fat, Heart-Healthy Pita Bread, focusing on alternative flours and healthy fats. This recipe aims to provide a delicious and satisfying pita bread experience while aligning with your dietary goals.
Cuisine Type: Middle Eastern (adapted)
Dietary Preferences: Low-Carb, Low-Fat, Heart-Healthy, Gluten-Free (if using gluten-free flour blend)
Yields: Approximately 6 pita breads
Prep Time: 20 minutes
Rise Time: 60-90 minutes
Cook Time: 3-5 minutes per pita
Total Time: Approximately 2-2.5 hours
Estimated Nutritional Information (per pita, approximate):
* Calories: 120-150 kcal
* Protein: 8-10g
* Carbohydrates: 10-15g (Net carbs: 5-8g, depending on flour choice)
* Fat: 3-5g
Note: Nutritional information is an estimate and can vary based on specific ingredients used. Use a nutrition tracking app for a more precise calculation.
Ingredients:
* Flour Blend:
* 1 cup Almond Flour (blanched, finely ground)
* 1/2 cup Coconut Flour
* 1/4 cup Psyllium Husk Powder (this is crucial for binding and texture)
* Alternative Flour Blend (Gluten-Free): 1 1/4 cup Gluten-Free All-Purpose Flour Blend (with xanthan gum), 1/4 cup Oat Flour (certified gluten-free if needed)
* 1 teaspoon Baking Powder
* 1/2 teaspoon Salt
* 1 teaspoon Italian seasoning
* 1 cup Warm Water (105-115°F / 40-46°C)
* 1 tablespoon Olive Oil (extra virgin)
* 1 tablespoon Apple Cider Vinegar (helps with dough elasticity)
* Optional: 1 teaspoon of honey or maple syrup (for a touch of sweetness, adjust carbs accordingly)
Equipment:
* Large mixing bowl
* Measuring cups and spoons
* Clean kitchen towel
* Rolling pin
* Skillet or griddle (cast iron preferred)
Instructions:
1. Prepare the Dough:
* In a large mixing bowl, whisk together the almond flour, coconut flour (or alternative flour blend), psyllium husk powder, baking powder, salt, and Italian seasoning. Make sure there are no clumps.
* In a separate small bowl, combine the warm water, olive oil, and apple cider vinegar. If using, add the honey or maple syrup.
* Pour the wet ingredients into the dry ingredients and mix well with a spoon or spatula until a dough forms. The dough will be quite sticky at first.
* Knead the dough in the bowl for 2-3 minutes until it starts to come together into a smoother ball. It will still be slightly sticky, but manageable.
2. First Rise:
* Cover the bowl with a clean kitchen towel and let the dough rest in a warm place for 60-90 minutes. This allows the psyllium husk to absorb the liquid and create a more pliable dough. The dough will not double in size like traditional yeast dough, but it will become firmer and easier to handle.
3. Divide and Shape:
* Preheat your skillet or griddle over medium heat.
* Lightly dust a clean work surface with almond flour or your chosen flour blend.
* Divide the dough into 6 equal portions.
* Roll each portion into a ball.
* Using a rolling pin, roll each ball into a circle about 6-8 inches in diameter and about 1/8 inch thick. Try to keep the circle as even as possible.
4. Cook the Pita Breads:
* Carefully place one pita bread onto the preheated skillet or griddle.
* Cook for 2-3 minutes on the first side, until the bottom is lightly golden brown and bubbles start to form.
Flip the pita bread and cook for another 1-2 minutes on the other side, until lightly golden brown and puffed up. Note: Not all pitas will puff up perfectly, but they should still cook through.*
* Remove the cooked pita bread from the skillet and place it on a wire rack to cool slightly.
* Repeat the process with the remaining pita breads.
5. Storage:
* Let the pita breads cool completely on a wire rack.
* Store in an airtight container at room temperature for up to 2 days, or in the refrigerator for up to 5 days.
* For longer storage, freeze the pita breads in a freezer-safe bag for up to 2 months. Reheat in a skillet or toaster before serving.
Serving Suggestions:
* Sandwiches/Wraps: Fill with your favorite low-carb, heart-healthy fillings such as grilled chicken or fish, hummus, avocado, vegetables, and lean deli meats.
* Pizza: Use the pita bread as a base for mini pizzas. Top with tomato sauce, low-fat cheese, vegetables, and lean protein.
* Dipping: Cut into triangles and serve with hummus, baba ghanoush, or other healthy dips.
* Gyro/Shawarma: Use as a wrap for homemade gyro or shawarma with lean meat, tzatziki sauce, and fresh vegetables.
* Soup Accompaniment: Serve alongside a bowl of hearty soup or stew.
Chef's Notes:
* Psyllium Husk Powder: This is a key ingredient for binding the dough and creating a pita-like texture. Do not substitute it with anything else.
* Flour Blend: Feel free to experiment with different low-carb flour blends, but be aware that the texture and taste may vary.
* Cooking Time: Adjust the cooking time based on your skillet and the thickness of the pita bread.
* Puffing: While not all pitas will puff up perfectly, the goal is to cook them until they are lightly golden brown and cooked through.
* Reheating: To reheat, lightly spray the pita bread with water and warm it in a skillet, toaster, or oven until soft and pliable.
Enjoy your delicious and heart-healthy low-carb pita bread! Let me know if you have any questions.
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