Chips, Crackers, and Tortillas

[Shadow]

Index of Chips, Crackers and Tortillas:


Almond Crackers -- 7g protein, 5g ECC per six-cracker serving, or per 1/8th of a pie when used as piecrust (herb, cinnamon, parmesan variations)
Bright's LC Cheesy Biscuit Cracker Thingies -- about 1g ECC per cracker
Chedder Cheese Straws (from Chef2Chef, posted by cmcole)
Cheese Crackers using Atkins Bake Mix (from cmcole)
Crunchy Cracker (from cmcole)
Flax Meal Wafers, microwave (from cmcole)
Goldfish Crackers with almond meal (from cmcole)
Low-Carb Tortillas -- 2g ECC per tortilla
Low-Carb Tortilla/Wrap/Pizza Crust (from cmcole)
Psyllium Crackers (from cmcole)
Sherrie's Low Carb Tortillas -- about 2g ECC each
Spice Flax Meal Wafers, microwave (from cmcole)
Tortillas/Quesadillas/Chips -- 330g protein, 18g ECC for entire recipe
Wry Crisp (from deirdra)

[Gaelen]

(this recipe was originally posted by amyp on the old eatprotein board--here is the link to the original recipe at www.lowcarbeating.com)

http://www.lowcarbeating.com/recipe_showeach.php?id=824&scat_num=563&scat_name=other_appetizers&cat_num=131&cat_name=Snacks_and_Appetizers

* Exported from MasterCook *

Brights LC Cheesy Biscuit Cracker Thingies

Recipe By : Lowcarbeating.com from Amyp
Serving Size : 16 Preparation Time :0:00
Categories : Bread

6 ounces cream cheese -- softened
1 3/4 cups cheddar cheese -- shredded
2 large eggs -- lightly beaten
1 teaspoon salt
1/4 teaspoon chili powder
2 teaspoons garlic powder
1/2 cup almond meal

Mix everything together and drop onto greased cookie sheet. Bake at 350 for 10-15 minutes.

Use a tablespoon for drop 'biscuits' and a teaspoon for crackers.

[Gaelen]

This recipe comes from realruth.

Low-Carb Tortillas -- 2g ECC per tortilla

1/2 cup almond flour
1/2 cup Wheat Gluten Flour *
1 cup soy protein powder
3 Tablespoons lard
1 teaspoon salt
1 cup water

Mix ground almonds, wheat gluten flour, soy protein powder and salt.

Cut in lard until mixture resembles fine crumbs. Slowly add water, 2 tablespoons at a time, mixing well until ingredients form a ball. Cover and let dough rest for 20 minutes.

Divide dough into 16 equal pieces. Roll each piece into a ball. Sprinkle countertop with protein powder. Flatten balls, one at a time, as much as possible then roll each flattened ball out into a circle approximately 6-inches in diameter.

Heat nonstick skillet over medium-high heat. Place dough circles in pan, one at a time. Cook just until lightly browned then turn over and lightly brown other side.

Repeat with remaining dough. Store cooked tortillas between damp paper
towels until done cooking all tortillas. These freeze very well. Reheat wrapped in damp paper towel for about 15 seconds or until warm and soft.

* this is Vital Wheat Gluten Flour. Whatever brand you use should be 6 grams carbs and no fiber per 1/4 cup on label. VWG is around 75% - 80% protein.

Makes 16 tortillas, about 2g ECC per tortilla.

[Gaelen]

I've been making and tweaking and varying this recipe since I found it a couple of years ago--this is the version that I'm most happy with and that I find works the easiest. The original recipe used onion and garlic powders; I prefer the flavor of granulated garlic. They can be a little tricky to make, but if you use parchment paper or a SilPat (TM) mat, they don't break as easily or stick to the baking sheet. Enjoy!


* Exported from MasterCook *

Almond Crackers -- 7g protein, 5g ECC per six-cracker serving, or per 1/8th of a pie when used as piecrust

Recipe By : Gaelen, inspired by a recipe for Almond Thins from lowcarbfriends
Serving Size : 8 Preparation Time :0:00
Categories : crackers, crusts

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup almond meal
1 egg white
1 pinch salt
1/2 teaspoon granulated garlic

Mix all ingredients well in a small bowl. Everything should be moist and the dough should hold together somewhat.

Put the dough on a cookie-sheet sized sheet of parchment paper, about 15x18". Crumble the dough mixture and spread the crumbs in a roughly rectangular shape on the paper.

Cover the dough with a piece of wax paper that's been lightly oiled. Roll out the dough as evenly as possible to about 1/8" thick.You should end up with a thin piece of dough about 9x9" square.

Peel off the wax paper and use a pizza or ravioli cutter to score the dough into approximately 1-inch squares.

Set the parchment paper on a cookie sheet and bake at 325º for 10-15 minutes, or until golden brown. Check after 10 minutes and if crackers at outer edge are getting pretty brown, remove those and continue baking the rest until golden.

When you remove the crackers from the oven, lift the parchment paper off the cookie sheet and cool on a rack. Break the crackers apart on the scored lines.

They will keep for weeks in an airtight container in your pantry. The crackers can also be frozen.


Herb variation: To the almond meal, add 1 teaspoon of your favorite dried herb or herb blend (basil, parsley, Italian herb blends all work) and then stir in the egg white.
Cinnamon variation: Omit the salt and granualted garlic. To the almond meal, add 1 tsp. ground cinnamon and 4 teaspoons granular Splenda; brush with melted butter and dust with additional ground cinnamon after rolling them out.
Parmesan Cheese variation: Add 1/4 cup grated parmesan cheese to the almond meal before mixing in the egg white. Adding cheese changes the nutrient values per 6-cracker serving to: 8g protein, 5g carbohydrates, 4g fat and 84 calories.
Piecrust variation: All variations of this cracker can also be used as a press-in-the-pan piecrust; makes enough to fill a 9" pie plate.


Yield: 48 crackers, 8 servings of 6 crackers, or one 9" piecrust.
- - - - - - - - - - - - - - - - - - -

Per Serving : 73 Calories; 3g Fat (36.4% calories from fat); 7g Protein; 5g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 25mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 0
Fat.

[cmcole]

A collection of recipes

Sherrie's Low Carb Tortillas


1 cup soy protein isolate
1/2 cup oat flour (Bob's Red Mill)
1/4 cup vital wheat gluten (Bob's Red Mill)
1/2 cup almond flour (we grind our own in a coffee grinder)
1/2 cup whole ground flax seed meal (Bob's Red Mill)
1 tsp baking powder

Mix all dry ingredients together and mix well.
Add to the dry ingredients 1/2 cup oil and blend thoroughly.
Add, a little at a time, approximately 1 cup of cold water to the mixture until the dough comes together in a ball. Knead for a few minutes and divide into 15 balls about the size of a golf ball. Use two sheets of wax paper to put the dough between in a tortilla press if you have one to press your mixture into flat tortillas. We roll them out a little more once we remove them to make them really thin.
Fry them in a non stick skillet until you see little brown spots on the surface of the tortilla! Store in the fridge in a sealed container to keep the moisture in.
Makes 15 - 6" round tortillas @ 2.16 carbs each

Low-Carb Tortilla/Wrap or Pizza Crust


This makes an excellent pita/wrap bread with very low carb count. It also makes a good pizza crust as well. Total carb: 9 g, or 0.9 g/pita. 8-10 Pitas depending on thickness

1 cup soy protein isolate
½ tsp baking powder
1 Tsp whipping cream
1 Tsp olive oil
2 Eggs
1 cup water (Approx, add water until soft but not runny)

Use a mixer to mix eggs, add cream and oil, add dry mix, add water while mixing until soft mixture with no lumps.
Bake at 350 for 10 - 12 minutes. Make sure to spread thinly on a well oiled sheet. This can get very thick. Try to spread very thinly, but avoid making it transparent. This makes it very flexible as a wrap

[cmcole]

Tortillas/Quesadillas/Tortilla Chips Low Carb


1 ½ cups soy protein isolate
½ cup vital wheat gluten
1 tsp salt
¼ cup oil
2/3 cup water; or more

Idea for this recipe comes from Jvhofdp (Jane)

Sift together dry ingredients. Add oil and enough water to make a soft, non-sticky dough. Knead for about 5 minutes. Let rest, covered, for about 30 minutes.
Quesadillas

Heat small amount of oil in skillet. Pinch off golf size ball of dough. Roll thin. Place in skillet. Cook of a minute or two; flip. Top with grated cheese and whatever else you would like. When the bottom is golden, fold and remove from skillet. When this cools slightly, it will "crisp".
Tortilla Chips

Roll dough paper thin (I do this in batches). Cut into desired shapes and deep fry until brown. Sprinkle with desired seasonings or a mixture of Splenda® and cinnamon. Theses are great with dips. Even "normals" have raved over these!

NYC Nutrition Analysis (entire recipe): water=181.5 g; calories=1920; protein=330.1 g; total fat=65.82 g; carb=35.87 g; dietary fiber=17.62 g

[cmcole]

Cheddar Cheese Straws

Makes around 36 straws

1/2 lb. Cheddar cheese, finely grated
1/2 stick softened butter
1/8 tsp Paprika
1/8 tsp Cayenne
1/8 tsp salt
1 1/2 cups flour (flour substitute)

Preheat your oven to 375 degrees.

Cream the cheese and butter together using an electric mixer. Add the remaining ingredients and mix well. Roll out the dough to a 1/4 inch thick rectangle on a floured cutting board. Cut the dough into strips about 3-4 inches long by a half-inch thick. Twist the strips a few times and place on an ungreased cookie sheet.

Place in the oven for 5-7 minutes until golden brown. Cool on a rack.
Copyright© 2003 Chef2Chef, LLC All rights reserved.


Cheese Crackers


3 ounces cream cheese
3 ounces cheddar cheese
1 egg
¼ cup Atkins Bake Mix
½ tsp salt
paprika

Beat cream cheese, cheddar, egg, Atkins Bake Mix, and salt together in a small bowl. Chill dough. Shape mixture into walnut sized balls. You should get 24.

Place on well-greased cookie sheet. Gently flatten with hand. Sprinkle with paprika. Bake at 375 for 15-20 minutes or until slightly browned.

[cmcole]

Crunchy Cracker
2 Tbsp of defatted soy flour
1 egg white (unbeaten)
seasonings as you wish

Stir carefully with a fork to moisten all the flour but not beat the egg. If you fluff the egg you will get something more bread like. Not crunchy. Soy flour is dry which is good for this recipe.

Add warm water in very small amounts until you have the consistency of glue or thick pancake batter. Doesn't take much water depending on the size of your egg white.

Spread very thinly with a greased spatula on greased foil, (I used Reynold's non-stick foil and didn't have to grease anything). Bake in 300F oven for 10 minutes and watch for browning. Turn off oven and let it sit in the oven for another 10 minutes for crispness/cooling.

Break into pieces and eat. It makes the size of an 8" tortilla. This makes an excellent thin crust pizza.

1 egg white = 1 carb 2 TBSP soy flour = 20 calories, 3 g protein, 2 g carb, 1 g Fiber or = 2 carbs

When I did the recipe, I added garlic powder, salt and some herbs. Mine came out like a tortilla in every sense. It was a 3 carb tortilla! Not as perfectly formed like the ones you buy from the store, but it tasted the same.

You can also go the sweet route and add Splenda®, cinnamon and any flavored extract you want to make a sweetened version of this.

add flax seed
add veggies but not the water because veggies already have water in them
top with your favorite pizza toppings and bake at 400 for 15-20 minutes and have your own oven-baked pizza
add cheese and have a cheese bread
the possibilities are endless

Thanks to Violet who posted this years ago. It is great for a single person or anyone looking for snack ideas.
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Microwave Flax Meal Wafers
1 Tbsp flax seed meal
1 Tbsp water
pinch of salt (optional)
parchment paper

Combine the flax seed meal, water and salt in a small bowl. Take one third of the mixture and spread it thinly (about 2 millimeters or the thickness of two dimes) on a piece of parchment paper. Repeat with the remaining thirds of the mixture. You can squeeze three wafers onto one piece of parchment paper. They don't spread much during cooking.

Put on a microwave safe plate. Microwave 1-2 minutes on high. Check after the first minute. Depending on your microwave they might need another minute to become dry and crisp. Peel off the parchment paper and allow to cool. You can store them in an airtight container, but they're so easy to make I just make up a fresh batch everyday.

The net carbs in the flax seed meal is essentially 0 due to the fiber content and due to the fact it doesn't affect your blood sugar.

Variations: I haven't tried flavoring the basic recipe with herbs or spices or even a little Splenda®, yet. But I'm sure it can be done. Just be sure to count those carbs.

Notes: Once you can add nuts to your diet, you can probably add a tsp of ground or finely chopped nuts to the basic mix. But be sure to add those carbs.
The Wafers are crunchy and make good vehicles for dips or just plain nibbles.
Plus they'll provide you with the recommended daily one Tbsp of fiber Dr. Atkins recommends. WARNING: These wafers are light, crispy and the cooking slightly toasts the flax seed meal giving it a nutty flavor. In other words, they can be addictive! So watch how many servings you eat or you might run into, digestive issues
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Microwave Spice Flax Meal Wafers
1 serving

1 Tbsp water
1 Tbsp flax seed meal
⅛ tsp spice, such as cinnamon, nutmeg, "apple pie spice", etc.
1 packet Splenda® (or less to your taste)

Mix all ingredients together. Allow to sit for two or three minutes. Then follow the instructions for Microwave Flax Meal Wafers. These wafers will spread more than the plain version, so allow some room between the wafers.

For a variation on the sweet wafer, substitute sugar-free syrup for the water. Since the flax meal has a nutty flavor, try to use complementary syrup flavors. The carb count on these syrup-sweetened wafers will be the same as the plain wafers.
Net carbs are about 1.5 for the entire recipe.
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Psyllium Crackers
1.5 cups psyllium husks
½ cup flax seeds, whole
2 cups water
1-2 tsp salt
¼ cup olive oil

Mix everything but the oil. Don't over mix. Oil two large baking sheets. Split the dough and use well oiled fingers to press and smoosh it. Mark in 1” squares. Put in a preheated 325 oven. I check every 20 minutes and rotate the pans.

After 40 minutes I take it out, cut through all the way, and flip each cracker. Then continue baking and checking until very dry and crisp. They will be a dark, leathery brown when done. Don't let them get black. Cool and store in an airtight tin or ziplock bags.

For variety: You can add crushed garlic (or garlic powder), or onion powder, or curry powder, or chili powder, or parmesan cheese or whatever you prefer.
For a sweet variation leave out the salt and add 1-2 tsp cinnamon and heat safe sweetener of your choice to taste.
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Goldfish Crackers
These crackers are very good. I call them Goldfish Crackers, because that what my daughter thinks they taste like.

¼ lb cheddar cheese grated
1 cup almond flour
½ tsp salt
¼ tsp sage
¼ tsp thyme
⅛ tsp cayenne pepper
¼ cup oil
3 Tbsp cold water
coarse salt, sesame seeds or poppy seeds

Mix ingredients except coarse salt. Form into a ball and refrigerate until firm -- about 15 minutes. Roll, sprinkle with coarse salt and lightly press in. Cut into squares. Bake 15 minutes at 350 degrees F (180 C). Cool.
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Note from Gaelen: Garlic/Cheese Biscuits recipe moved to the Biscuits (http://www.proteinpower.com/forum/showthread.php?t=29) thread on 4/24/2006.

[Gaelen]

Wow again...cmcole, thanks so much for these recipes!

[Mitra]

I've just baked Bright's LC Cheesy Biscuit Cracker Thingies & Goldfish Crackers from cmcole's recipes, and Gaelen's Almond Crackers.

The cheesey biscuit cracker thingies worked OK, but I'm not quite sure how I'd use them. The Goldfish crackers (I've never heard of them, so not totally sure what I was aiming for) all ran together when they were baking and were too crumbly to cut up. The taste was pretty good, so I'll probably have another go and separate them more. Gaelen's almond crackers were the most successful. I just did plain ones so they'll be more flexible in use, used whole egg rather than just white, and missed out the garlic because I don't like the taste of preserved garlic. They made a nice, fairly bland cracker, that is robust enough to take a topping without disintegrating, and won't clash with the flavour of other foods. I also made some with my desem dough, by rolling it out very thin - so they ended up about 3g carb each for a 2" or so square. But I wanted to try the others so I have some non-wheat options, too. Oaty ones next :).

[Gaelen]

Mitra, in the states, Pepperidge Farms makes as cheese flavored snack called Goldfish Snack Crackers (http://www.pepperidgefarm.com/fun_snacks_goldfish.asp). They are small, not really designed as dippers but a cracker that you just eat out of hand, sort of like shelled nuts...but not quite as good for you. ;)

[Mitra]

Thanks, Gaelen. Actually, now a little bit more time has gone by, I think I probably won't make them again - not because I didn't like them, but because they have that quality of making me want to keep going back for a bit more. I find it safest to stick with foods that I enjoy, but that don't spark that compulsive feeling!

[glendak]

Hi...Speaking of crackers I was wondering if anyone uses Ryvita High fibre crispbread? According to the ingredients it has 29 g of carbs, 6.5g of fibre, and 3.4 g of protein per 4 slices (each slice is approx 4-5 inches long by 2 1/2 inches). It is very yummy with cream cheese and a dab of low carb Smuckers jam. This would work out to 7.25 per slice (I didn't subtract the fibre as it is made in England and I'm not sure if they susbtract the fibre before they print their numbers. If anyone knows please tell. (would be 5.65 g carbs if not).

[Mitra]

Glenda, you're right. In Europe fibre isn't part of the carb count, so you don't subtract it.

[deirdra]

I doubled the the Microwave Flax Meal Wafer recipe and added some caraway to make a faux rye crispbread w/0.24 net carbs:

2 Tbsp flax seed meal
pinch of salt
pinch of ground caraway seed
2 Tbsp water
parchment paper

Mix dry ingredients (other savory spices could be used) & water, let sit a couple of minutes until it gets less watery, more like a spreadable batter.

Spread into a 2.5"x4" shape on parchment paper, nuke ~2.5 minutes on high. Let cool. It even develops air holes like Rye Crisp; maybe I'll call it Wry Crisp.

[Gaelen]

Wry Crisp...LOVE the name, Deirdra. ;)

[Bellgirl]

Dierdra, I just tried your recipe for Wry Crisp and it's positively amazing! I had to nuke it for closer to 4.5 minutes so perhaps I had made it a bit too thick. This is a keeper. I just had it with a zucchini spread which I will post in the appropriate spot.