Description
Do you know those carb balance wraps? The ones that are low in calories with a ton of fiber? Well this is my homemade version of them. It's a crepe batter made from psyllium husk that's extremely low calorie and high fiber. This recipe makes 1 medium sized tortilla or crepe that contains an astounding 7 g of fiber in a measly 11 calories.
Time
Prep Time:
5 minutes
Rest Time:
5 minutes
Cook Time:
5 minutes
Total Time:
15 minutes
Cost
Total Cost:
Cost per Serving:
$0.25
Ingredients
Serving(s)
- 2 tbsp Psyllium husks, whole
- 1/4 tsp Salt
- 1/4 tsp Baking powder
- 1/2 cup Water
Instructions
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- Preheat a 10" nonstick pan over medium heat with a tiny spray of oil
- In a small bowl, whisk together psyllium husk, salt, and baking powder. Optionally add some garlic powder and onion powder (1/2 tsp, 1.5 g, each)
- Pour in the water and whisk together. Wait 60-90 seconds for the psyllium husk to begin to gel and have a texture similar to applesauce
- Pour your batter into the pan, and tilt the pan to spread the batter into a 10" circle
- Over medium heat, cook on only 1 side for about 5 minutes, or until the bubbling stops and edges and center look set
- Remove the pan from the heat. Wait about 5 minutes for the wrap and pan to cool, and carefully peel the wrap off the pan with your hands
Notes
- Alternatively, you can bake for 30 minutes in a preheated 350F oven
- This recipe makes one high fiber wrap. You can meal prep multiple of these and store in the freezer for later use.
However, if you're going to make multiple at once, make them each one at a time. Don't mix together multiple wraps worth of raw batter at once, or the psyllium will thicken too much.
You're looking for a raw texture similar to applesauce. Any more than a couple of minutes, and the raw batter will have a texture more similar to jelly - These soft and pliable wraps can be used for everything like crepes, wraps, or sandwiches!
Nutrition Facts
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Total Fat: 0.0g (0%
0 % of Daily Value (78 g)
)
Sodium: 683mg (30%
30 % of Daily Value (2300 mg)
)
Total Carbohydrate: 8.6g (3%
3 % of Daily Value (275 g)
)
Fiber: 7.0g (25%
25 % of Daily Value (28 g)
)
Net Carbs: 1.6g
Total Sugar: 0.0g
Protein: 0.0g (0%
0 % of Daily Value (50 g)
)
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Vitamin B12: 0.0mcg (0%
0 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 87mg (7%
7 % of Daily Value (1300 mg)
)
Iron: 1.81mg (10%
10 % of Daily Value (18 mg)
)
Magnesium: 3mg (1%
1 % of Daily Value (420 mg)
)
Potassium: 223mg (5%
5 % of Daily Value (4700 mg)
)
:
:
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:
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19.3
:
1.6
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:
9.9
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