Corn bread is a common side dish served in the United States -- it is commonly paired with bean soup, stews and meat dishes. It is typically made with cornmeal, wheat flour, eggs, milk, baking powder and salt, although some varieties include refined sugar or honey for a sweeter taste. Corn bread is high in carbohydrates, however, simple substitutions can help you create a low-carbohydrate version of this side dish.
Almond Flour
Most of the carbohydrates in corn bread come from cornmeal and wheat flour. A 1-cup measure of cornmeal contains about 124.74 g of carbohydrates, and 1 cup of all-purpose wheat flour contains about 95.39 g, according to the USDA National Nutrient Database. Conversely, 2 cups of ground almonds or almond flour -- enough for eight to 10 servings -- contain about 41 g of carbohydrates, or about 4 to 5 g per serving.
Stevia
The refined sugar used in sweet cornbread adds an abundance of carbohydrates to this side dish. A 1/2 cup measure of granulated sugar contains about 100 g of carbohydrates, according to the USDA National Nutrient Database. Stevia, a plant-based sweetener, is up to 200 times sweeter than refined sugar and contains no carbohydrates. Adding 1 tsp. of stevia to a batch of low-carb corn bread can avoid the carbohydrates added by refined sugar.
Other Ingredients
Other ingredients in low-carb corn bread include eggs, baking powder, table salt, butter and milk. Using egg whites and low-fat milk instead of whole eggs and milk does not significantly reduce the carbohydrate content of corn bread; however, it does lower your intake of saturated fats and cholesterol, which may reduce your risk of stroke, heart attack and atherosclerosis, or hardening of artery walls.
Preparation
Mix 1/2 cup of low-fat milk and four egg whites in a large bowl. Add 1 tbsp. of low-fat butter, 1/2 tbsp. of salt, 1 tsp. of stevia and 1/2 tbsp. of baking powder. Mix in 2 cups of finely ground almonds or almond flour. When the mixture is smooth, spread the mixture in a shallow, microwave-safe bowl and microwave on high for about two to three minutes. Avoid baking in an oven, which can quickly burn almond flour.
References
- "1001 Low-Carb Recipes"; Dana Carpender; 2010
- International Food Inforamtion Council Foundation; Stevia Sweeteners; May 2002
- "The Gluten-Free Almond Flour Cookbook"; Elana Amsterdam; 2009
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