Gluten Free Pan Bread

Ingredients

• 1 egg, beaten
• 125 ml low fat or skimmed milk  (1/2 c)
• 125 ml gluten free self raising flour (1/2 c)
• 125 ml legume flour, (preferably lower fat soya flour)(1/2 c)
• 5 ml baking powder (1 t)
• 1.25 ml salt (1/4 t)
• 15 ml soft margarine, lite (1 T)

1. Break the egg into a medium bowl, beat the egg, using a whisk and add the milk – Combine well.
2. Sift the two flours, baking powder and salt onto the egg and milk mixture. – Combine well, with the whisk.
3. Spray a 200 mm diameter non-stick frying pan (with a lid) with non-stick cooking spray.
4. Melt the margarine in the greased pan on medium heat and pour into the above batter. Mix through with the whisk.
5. Pour the batter into the pan. Cover the pan with the lid to cook the bread all the way through.
6. Allow the bread to brown on one side for about 5 – 7 minutes; then turn the bread over carefully using a large egg lifter and brown on the other side, for about 5 – 7 minutes.
7. Cut the bread into 8 equal portions and serve 1 – 2 portions per person with gluten free homemade soup or
   salad and a small portion of low fat protein, if desired to make a balanced meal.

Variations

Onion, garlic and herb bread:

• 1 small onion, peeled and finely chopped
• 2.5 ml crushed garlic (1/2 t)
• 2.5 ml dried mixed herbs (1/2 t)

1. Spray a pan with non-stick cooking spray and sauté together the onion and garlic.
2. When the onion is cooked, add it to the batter mixture and cook as above.

Cheese and herb bread: 

• 2.5 ml dried herbs of your choice (1/2 t)
• 30 glower fat cheese, grated (1 matchbox)
• Add the above ingredients to the batter mixture and cook as above.

Nutrients per serving

• Glycemic Index intermediate (62)
• Carbohydrates 12.0 g
• Protein 6.0 g
• Fat 2.6 g
• Saturated fat 0.8 g
• Fibre 1.4 g
• kJ 393
• Glycemic Load 8

One portion is equivalent to : 1/2 starch + 1/2 legume protein + 1/2 fat

Recipe taken from Sustained Energy for Gluten Free Eaters