KETO EGGROLLS

December 30, 2023 / Lyn Jones / 0 Comments

Crispy eggrolls that are low carb and keto-friendly. These make a delicious appetizer. Makes 10.

WRAPPERS

  • 1 cup superfine blanched almond flour
  • 3 Tab coconut flour
  • 1 tsp BP
  • ¼ tsp salt
  • 2 tsp xanthan gum
  • 1 large egg
  • 1 Tab apple cider vinegar
  • 1 Tab water

FILLING

    • 125g ground pork
    • 1/3 cup finely shredded cabbage
    • 3 Tab thinly sliced carrots
    • 1/2 tbsp sesame oil
    • 3/4 tbsp low sodium soy sauce
    • 1/4 tsp ground white pepper
    • 2 Tab water
      glad wrap & parchment paper, rolling pin

      Instructions

      Wrappers

      • Add almond & coconut flours, BP, salt and xanthan gum together and knead until evenly mixed. In a small bowl, whisk egg. Add ACV, egg & water to flours; mix til dough forms.
      • Remove dough (very sticky), wrap in glad wrap & refrigerate 10 mins. Dough should then no longer be sticky and should still be pliable.

      • Place dough ball between two sheets of parchment paper and roll out thinly (just slightly less than 1/8 inch thick*).

      • Cut dough into 4 inch by 4 inch squares. Re-roll dough scraps to make more wrappers. You should have enough dough for about 10 wrappers.

      Filling

      • Bring a skillet to medium-high heat. Add in pork, cabbage and carrots. Cook, crumbling the meat as it cooks, until everything is just cooked. Add soy sauce, white pepper and water. Mix until filling is evenly seasoned. Taste and adjust as needed. Remove from heat.

      Wrapping Eggrolls

      • See photo collage in post for how to wrap the egg rolls (https://kirbiecravings.com/keto-eggrolls/).

        First, turn your wrapper so that it looks like a diamond. Place 1 Tab of filling directly into the centre of the wrapper.

      • Fold the bottom corner up until it just covers the filling. Fold the left and right sections of the wrapper into the middle. Roll your egg roll up until there is no more wrapper. Press gently along the edge to make sure your wrapper is sealed.

      Deep Frying Eggrolls

      • Add about 1 inch of oil to a deep pot. Bring to medium high heat.
      • Add a few eggrolls at a time, cooking until golden brown on all sides. Serve eggrolls while hot with your favorite dipping sauce. I served mine with sweet chili sauce.

      Notes

      • Do not leave out the xanthan gum. It is the key to the dough being elastic enough.
      • * If wrappers are too thick they will be doughy. If too thin, they will break when you add in the filling.
      • You can bake or air fry, but deep fried makes them much crispier. If you bake or air fry, they will turn just crispy and slightly dry & doughier.
      • To air fry, place eggrolls into air fryer and coat with cooking oil spray. Set temperature to 400F and cook about 5-6 minutes until eggrolls are crispy.
      • To bake, preheat oven to 400F. Place eggrolls onto a baking sheet and coat with cooking oil spray. Bake about 15 minutes or until eggrolls are crispy.
      • To make a keto-friendly sweet chili sauce, I mixed together sambal with sugar free marmalade.
      • If you do not like ground pork, you can also use ground beef, turkey or chicken.
      • Estimated nutrition does not include oil for frying.

      Nutrition

      Serving: 1eggroll, Calories: 131kcal, Carbohydrates: 5g, Protein: 3g, Fat: 10g, Saturated Fat: 2g, Sodium: 138mg, Fiber: 3g, Sugar: 1g, NET CARBS: 2

 

2 INGREDIENT ENGLISH MUFFINS (NO YEAST, EGGS, BUTTER OR OIL)

December 30, 2023 / Lyn Jones / 0 Comments

These are soft and fluffy, cooked on a skillet and so  quick & easy. Makes 8.
(from https://kirbiecravings.com/2-ingredient-english-muffins)

Ingredients

  • 2 cups (472 g) nonfat thick plain Greek yogurt (eg Kirkland)
  • 2 2/3 cups (338 g) SR
  • 4 Tab (40 g) cornmeal optional

Instructions

  • Add yogurt & SR to a large mixing bowl. Mix until evenly combined.
  • Knead dough until a tacky dough forms – about 7 minutes. The dough should also pull away from sides of bowl when ready. If still sticky, mix in 1 Tab SR at a time until no longer too sticky to shape and work with.
  • Divide dough into 8 equal portions, shape into 3 1/2 ” wide round hockey pucks, between 1/2 inch and 3/4 inch thick.
  • If using cornmeal, dip each side of the muffin into the cornmeal placed evenly on a plate.
  • Heat a large non-stick skillet on low-medium. Add a few rounds (I do 4 at a time) onto the heated skillet & cover. Muffins will rise so make space between each one. Cook 10 mins til golden brown, flip and cook for an additional 10 minutes still covered by lid.
  • Remove from heat and let sit covered for another 10 minutes. Cut into one to make sure it is cooked through. If for some reason it is not fully cooked, cook for a few extra minutes on low-medium heat until the muffins are cooked through.
  • Let cool completely then split open to toast. Add your favorite spread before eating. Uneaten muffins can be stored in the fridge or freezer.

Notes

  • Homemade self-rising flour: Combine 3 cups of all-purpose flour, 4.5 tsp BP and 3/4 tsp table salt to a large bowl. Whisk until thoroughly combined. Measure out 2 2/3 cups for the recipe. Save the remaining for if you need to add more to the dough.
  • Make sure to use a self-rising flour that contains 3 grams of protein per 30 grams of flour. Some self-rising flours use a softer wheat with less protein (2 grams or protein per 30 grams of flour), which will affect the amount of yogurt you will need.
  • Nutrition estimate does not include the optional cornmeal.

Nutrition

1muffin, Calories: 167kcal, Carbs: 32g, Protein: 8g, Sodium: 489mg, Sugar: 2g, NET CARBS: 32
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