Oat-Wheat Tortillas

V DF VG NF SF May 1, 2023

Recipe Nutrition Comment Print
Share on:

These tortillas are made of a healthy blend of oat flour and whole wheat flour, providing a great source of fiber. The applesauce serves to replace butter or oil, and you can't taste it at all, so feel free to top it with some healthy fats like avocado or peanut butter. Or use them as a base for Chicken Fajitas with Peppers, Sauteed Taco Meat and Fajita Veggies, or Low FODMAP Chicken Tacos

- 1 cup + 2 tbsp (101 g) Oat flour
- 1 cup (120 g) Whole wheat flour
- 2 tbsp (16 g) Cornstarch
- 1 tsp (6 g) Baking powder
- 1 tsp (6 g) Salt
- 1/2 cup (120 g) Water
- 1/4 cup (60 g) Unsweetened applesauce

1. In a bowl, whisk together oat flour, whole wheat flour, cornstarch, baking powder and salt

2. Microwave water in a small glass for 1 minute. Add the hot water and applesauce, and mix with a spoon

3. Transfer the dough to a floured surface and lightly knead for 1-2 minutes. Wrap it up in plastic wrap, and let rest for 15 minutes

4. Cut the dough into 6 equal portions (~72 g each), roll them into balls, cover, and let rest for 10 more minutes

5. Roll each ball with a rolling pin into a round shape tortilla. Roll as thin as possible

6. Cook on dry stainless steel 10" skillet over high heat (~7.5) for about 30-45 seconds per side, or until bubbles start to form and lightly browned on the bottom

7. Cover your tortillas with clean kitchen towel to keep warm and soft

8. When cooled, transfer to a bag and store in fridge or freezer

https://www.poormanprotein.com/recipes/tortilla

Description

These tortillas are made of a healthy blend of oat flour and whole wheat flour, providing a great source of fiber. The applesauce serves to replace butter or oil, and you can't taste it at all, so feel free to top it with some healthy fats like avocado or peanut butter. Or use them as a base for Chicken Fajitas with Peppers, Sauteed Taco Meat and Fajita Veggies, or Low FODMAP Chicken Tacos

Time

Prep Time:

30 minutes

Rest Time:

15 minutes

Cook Time:

10 minutes

Total Time:

55 minutes

Cost

Total Cost:

Cost per Serving:

$0.15

Ingredients

Serving(s)

1 cup + 2 tbsp Oat flour
1 cup Whole wheat flour
2 tbsp Cornstarch
1 tsp Baking powder
1 tsp Salt
1/2 cup Water
1/4 cup Unsweetened applesauce

Instructions

Cook Mode Off: Prevents screen dimming

Pictures: Shown

1. In a bowl, whisk together oat flour, whole wheat flour, cornstarch, baking powder and salt
2. Microwave water in a small glass for 1 minute. Add the hot water and applesauce, and mix with a spoon
3. Transfer the dough to a floured surface and lightly knead for 1-2 minutes. Wrap it up in plastic wrap, and let rest for 15 minutes
4. Cut the dough into 6 equal portions (~72 g each), roll them into balls, cover, and let rest for 10 more minutes
5. Roll each ball with a rolling pin into a round shape tortilla. Roll as thin as possible

6. Cook on dry stainless steel 10" skillet over high heat (~7.5) for about 30-45 seconds per side, or until bubbles start to form and lightly browned on the bottom
7. Cover your tortillas with clean kitchen towel to keep warm and soft
8. When cooled, transfer to a bag and store in fridge or freezer

Nutrition Facts

------------------------------------------

Servings: 6

Serving Size: 1 tortilla

Calories: 144

------------------------------------------

Total Fat: 1.7g (2 %)

Saturated Fat: 0.3g (1 %)

Polyunsaturated Fat: 0.6g

Monounsaturated Fat: 0.4g

Cholesterol: 0mg (0 %)

Sodium: 476mg (21 %)

Total Carbohydrate: 29.2g (11 %)

Fiber: 3.8g (14 %)

Net Carbs: 25.4g

Total Sugar: 1.3g

Protein: 4.9g (10 %)

------------------------------------------

Vitamin B12: 0.0mcg (0 %)

Vitamin D: 0.0mcg (0 %)

------------------------------------------

Calcium: 44mg (3 %)

Iron: 1.51mg (8 %)

Magnesium: 73mg (17 %)

Potassium: 140mg (3 %)

------------------------------------------

Glycemic Index

:

58.7

Glycemic Load

:

17.5

Sources of Inspiration

https://www.youtube.com/watch?v=Z8N9mxqsjvw

This post may contain affiliate links