Low Carb Atkins "Cornbread"

by Codewiz51 5. November 2011 09:47

I've been experimenting with a "cornbread" recipe from the Atkins web site.  Here is my final cut on the basic recipe:

Ingredient Amount Net Carbs
Vegetable Oil Spray Coat pan 0
Soy Flour ½ Cup 10.0g
Wheat Gluten ¼ Cup 6.0g
Large Eggs 3 1.8g
Heavy Cream 1 Cup 6.6g
Unsalted Butter
softened
2 tbsp 0g
Baking Power 1 tsp 0g
Shredded Cheese 4 oz 1.6g
Chipotle pepper
finely dice
1 0.5g
Total Carbs   26.5.5g

Directions:

  1. Preheat oven to 325°F.  (I use a convection oven.  You may need a higher temperature.)
  2. Finely dice 1 Chipotle pepper.  You can add more if you want.
  3. Combine dry ingredients in mixing bowl.
  4. Incorporate softened butter into dry mixture. (I use a fork to mash it into the flour mix.)
  5. Whip eggs and cream until well mixed.
  6. Stir egg mixture into dry ingredients until well blended.  A few small lumps are OK.
  7. Using a whisk, mix in shredded cheese and chipotle peppers.  I tried adding more cheese.  It didn't work out well.  If you want a cheesier bread, I would suggest sprinkling grated cheese on the finished bread

I bake this mixture in one of two ways:

  • Line a cookie sheet with parchment paper, pour out mixture into a round or oval shape and baked for 25-30 minutes, until golden brown on top.  This technique works well for pizza or flat bread.
  • Grease an 8" X 8" pyrex baking dish and pour mixture into dish.  Bake for 30-35 minutes, until golden brown.  Check doness using a toothpick or table knife.  Nothing should stick.  This technique works well when you want "cornbread" squares.

You may need to increase baking time and temperature when using a conventional oven.

This recipe yields about 12-16 servings of bread.  That calculates to 26.5g Carbs/12 servings ≈ slightly less than 2.5g per serving.  I generally count it as 2.5 g when calculating carbohydrate consumption.

Understand, this is a low carb, not a "no carb" recipe.  If you sit down and eat half the bread at one sitting, you will not lose weight and it will break the Ketotic state you are striving for.  Use a small piece to enhance your meal, don't make it "the meal."

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