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Okay, so I made some keto, zucchini taco shells, you can find the recipe here, but over the weekend I came up with a different version. This recipe calls for chick peas and psyllium husk powder making it vegetarian (and for those of you wary of pork rinds this works just as well as the other).
These taco shells have a darker color, but I swear that they taste good once all of the ingredients are stuffed inside. |
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Psyllium husk is a soluble fiber that is sometimes called a bulking fiber because after you have eaten it, it expands due to the water that it draws from the colon. Like other fibers psyllium husk helps to remove waste out of the colon, it also has a positive effect on cholesterol levels and the heart. Since it expands I decided to give it a try in my "dough" and it worked surprisingly well. Not only will you be enjoying tacos in a shell, but you will be helping out your colon, cholesterol, and heart.
Just so you know, chick peas are a legume, just like a peanut, so if you have peanut allergies this may not work for you. My husband is very allergic to peanuts and when he eats chick peas his mouth starts to itch, he is very aware of his allergy and the signs that he may have ingested something he should not have eaten. |
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Ingredients:
2 eggs
1 cup of drained Chick Peas
2 cups of shredded Zucchini (make sure that you have squeezed out as much of the water as possible, you will have about 4 cups before you squeeze out the water.)
1/4 cup Parmesan Cheese
3 1/2 tablespoons Psyllium Husk
1/2 tbs. Garlic Powder
2 eggs
1 cup of drained Chick Peas
2 cups of shredded Zucchini (make sure that you have squeezed out as much of the water as possible, you will have about 4 cups before you squeeze out the water.)
1/4 cup Parmesan Cheese
3 1/2 tablespoons Psyllium Husk
1/2 tbs. Garlic Powder
Directions:
1. Preheat oven to 400 degrees F. and cover two baking sheets with parchment paper.
2. Add your chick peas, eggs, zucchini, Parmesan Cheese, and garlic powder to your blender. It will take a while for the mixture to get to the consistency you want, the zucchini and chick peas should be well combined and you should not have any chunks of chick peas.
3. After everything is blended you will add the Psyllium Husk Powder. Add the first 3 tablespoons and then slowly add the last 1/2 tablespoon a little bit at a time. You will notice that the mixture will start to resemble dough because the Psyllium is absorbing the water from the chick peas and zucchini. The mixture will start to stick to the sides of the blender and this once it forms a bit of a ball you have added enough Psyllium Husk.
4. Remove the "dough" from the blender, place in a bowl, and cover, then allow to chill for about an hour in the fridge.
5. Once the "dough" has chilled remove it from the fridge and make your taco shells. Take about a quarter cup of the dough, roll into a ball, and then press onto the baking sheet. I sprayed the top of each ball with a bit of olive oil so that it would not stick to my fingers as I was shaping the taco shells. You will need to press it down so that it is about 1/8" thick and about 5" in diameter (You can always make them bigger, but this size works well). You can do these in batches since they do not take very long to bake.
6. Place the baking sheets in the oven and set your timer for five minutes. After five minutes remove from the oven and flip the tortillas. You side that is now up should be starting to brown.
7. Put the baking sheet back into the oven and bake for another 2 minutes, remove from baking sheet once done, and enjoy.
I was in the middle of testing my experiment when my nine-year-old boy came into the kitchen, curious about the food he smelled. I made a test taco for him and it was gone in about a minute flat and he was looking for more. My kids will eat just about anything, but this was a winner; approved by a boy with a big appetite.
1. Preheat oven to 400 degrees F. and cover two baking sheets with parchment paper.
2. Add your chick peas, eggs, zucchini, Parmesan Cheese, and garlic powder to your blender. It will take a while for the mixture to get to the consistency you want, the zucchini and chick peas should be well combined and you should not have any chunks of chick peas.
3. After everything is blended you will add the Psyllium Husk Powder. Add the first 3 tablespoons and then slowly add the last 1/2 tablespoon a little bit at a time. You will notice that the mixture will start to resemble dough because the Psyllium is absorbing the water from the chick peas and zucchini. The mixture will start to stick to the sides of the blender and this once it forms a bit of a ball you have added enough Psyllium Husk.
4. Remove the "dough" from the blender, place in a bowl, and cover, then allow to chill for about an hour in the fridge.
5. Once the "dough" has chilled remove it from the fridge and make your taco shells. Take about a quarter cup of the dough, roll into a ball, and then press onto the baking sheet. I sprayed the top of each ball with a bit of olive oil so that it would not stick to my fingers as I was shaping the taco shells. You will need to press it down so that it is about 1/8" thick and about 5" in diameter (You can always make them bigger, but this size works well). You can do these in batches since they do not take very long to bake.
6. Place the baking sheets in the oven and set your timer for five minutes. After five minutes remove from the oven and flip the tortillas. You side that is now up should be starting to brown.
7. Put the baking sheet back into the oven and bake for another 2 minutes, remove from baking sheet once done, and enjoy.
I was in the middle of testing my experiment when my nine-year-old boy came into the kitchen, curious about the food he smelled. I made a test taco for him and it was gone in about a minute flat and he was looking for more. My kids will eat just about anything, but this was a winner; approved by a boy with a big appetite.
Nutrition Information:
This recipe will make about 10-12 taco shells. The nutritional information is for one taco shell and will vary slightly based on the size of the shells made.
Calories 45
Fat 1.1 g
Cholesterol 1.8 mg
Sodium 126.4 mg
Total Carbs 7.6 g
Fiber 3.6 g
Sugar .6 g
Protein 2.2 g
Net Carbs about 4 g
This recipe will make about 10-12 taco shells. The nutritional information is for one taco shell and will vary slightly based on the size of the shells made.
Calories 45
Fat 1.1 g
Cholesterol 1.8 mg
Sodium 126.4 mg
Total Carbs 7.6 g
Fiber 3.6 g
Sugar .6 g
Protein 2.2 g
Net Carbs about 4 g
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