A touch eggy but an awesome alternative. Tip: Freeze your Low Carb Savoury Pancakes and pop them in the toaster to reheat and use as toast in the morning. I have not tried all egg white, but that may be an option to reduce the egg flavor. If so, measure the ground pork rinds into a bowl until it weighs 4 ounces. I do have a few wrap recipes on the site if you are interested in an idea or two. Hello Lori. I find pork rinds in the chips and dips section of my super market. -Kim. It was all good until I tried to spread the batter int a 5 inch circle. Enjoy your pulled pork. I made these last night with 3 eggs and 3 egg whites. That recipe was popular about 8-9 years ago on George Stella’s forum and the Atkins forum. Wife has celiac. Your rating should be based on taste & performance vs. complaining about the batter mix. -Kim. I think I need a proof reader! Please let me know how it comes out. Then divide that by 12 wraps. it’s Mambi brand. I either put them in a plastic bag in a fridge or stack them on a plate and cover with plastic wrap for about 5 days. -Kim, I am on a low carb diet need to lose 100lbs, Cheryl, you are in luck. Great tasting and totally versatile, these tortillas are great way to keep the carbs away. See more ideas about eat, cooking recipes, recipes. She loves tortillas so I can’t wait to try these! Her recipe, which uses almond flour and psyllium powder, was my go-to for low carb wraps or soft tacos. Low Carb Wrap à la Cheeseburger. This will help so much! I think this is a problem with information overload. -Kim, Pls keto food, is the cholesterol no too high at 39%. -Kim. Hi, I'm Kim. I can do the whites. Mine are thicker and sturdy. Pork rinds are fried pork skin and often eaten as a snack. Have a wonderful weekend. I’m the only one on Keto in my family so they’d just be for me. Thanks for the recipe! It was so low that it registered as “trace”. Thanks! Keto Tortillas made with almond flour and just a few other ingredients! Made these tonight. Freeze with a piece of waxed paper between each wrap. Thank you very much. You will experience flu like symptoms for the first few days, but will feel better afterwards. Nan. PERFECT. Add 1 tbsp at a time as needed. -Kim. Use toothpicks to secure the ham and chicken roll or just simply place the roll open side down. I’m sorry about that. I have heard of pea protein and have seen it in the health food store. Is there any alternative to the cream cheese at all? I’m new to this and I’m wondering about the pork rinds. Can I use baking powder instead of baking sofa? The nutritional information in the box is per 1 wrap. -Kim. © 2021 ThermoKitchen All Rights Reserved | ADMIN. Annie, Hi Annie. -Kim, Well, I made these today…..will see how they go tonight with my Gyros ;-) Thanks for sharing. Hi! I’m sorry I couldn’t link to the recipes directly. They did in fact look just like the photo. Hi, thank you for this great recipe.. It was a great recipe except for that. And Pizza Crusts??? I can’t remember which. I wish you and you son every happiness. There was a big argument with Dreamfields Low Carb Pasta many years ago – that it spiked blood sugar in diabetics just like regular pasta but kept it elevated for a longer period of time because of all of the fiber. They are amazing. I think I like the Cuisinart better. They need to be spread out thin so they don’t cook up super thick. would there be an alternative to pork rinds? Vacuum sealed? Covering snacks, main meals & desserts with a variety of options. -Kim. I will have to try. We put a little sugar free syrup on one as an experiment and it was quite lovely. Recipe was simple and came together well. Some people need to stay around 35 total carbs to lose. Yes, they taste eggy to me. Have a nice day. These smelled so bad. Gary Taubs, “Why We Get Fat” is a good book that talks about how a leading scientist lied the congress in saying that fat causes us to get fat. So, yes. You are right – perfect with eggs. Here is the link: https://www.lowcarbmaven.com/low-carb-tortillas-wraps-chalupa-shells/ roll them as thinly as possible and cook them in the pan. I’m curious how they’d be with pulled pork & cabbage slaw? Sue, thanks for sharing your technique – I’m sure it will help others out. Thank you so much for sharing the recipe. Pop them in a sealed container in the fridge or freezer (rolled between sheets of baking paper) and they’ll keep for two to three days in your fridge, or up to four weeks in your freezer. Have a great week. I forgot. Hi Jo Ann. (How did I miss this? Enjoy! I recommend the 1 carb gluten-free tortillas on my site or low carb store bought tortillas. Thank you !! Getting Started is a collection of over 40 delicious, easy and versatile Low Carb Healthy Fat (Keto) recipes. Mr. Tortilla Low-Carb Multigrain Tortillas - Fresh Delicious Soft Taco Shells - Healthy Keto Food Wraps - Organic Wheat Flour - Great for Pizza Crust, Quesadilla, Burrito - 8-Count, 4-Pack. I hope you have a great night, too! This may help them taste less eggy. It’s boiled and then fried pork skin. Unfortunately, the pork rinds are the main ingredient. Hmm. I will have to try them as crepes. Yep. They are perfect! They make a sweet corn extract flavoring on amazon. Oh, wow, Terry. I appreciate the recipes, but if these are low carb why isn’t the carb% listed in the nutritional information? They will most after a while. I am super excited to try your recipe, but I had a question. I had only 2 oz bag of rinds on hand, so I substituted the rest with lentil chips –that worked like a charm, recognizing the higher carb content, of course. -Kim, Your cooking instructions have a typo that says How fortunate that you know what it is! 20min. Mine turned out too salty.. but ill try a diff brand of pork rinds, Oh, sorry about that Christina. -Kim. -Kim. Hi, Sally. I mean send as many recipes out there to make it more Fun! https://www.dietdoctor.com/recipes/low-carb-vegan-kebab-wraps Enjoy finding recipes you all enjoy! http://shecallsmehobbit.com/2015/12/common-ketofied-recipe-ingredients-explained-more-to-come/, Hi Lynda. ? Just curious.. Great question Ruth! 2) I LOVE Mac’s BBQ pork rinds. They do have a bit and I really love them. I can get them in the Mexican grocery for cheaper than at the super market, but I understand that that option is unavailable to you in Australia. Now, he has the rest of his life to enjoy to the fullest simply by making the right choices and watching what he eats. It’s best to get them as thin as possible because they shrink as they cook. We are working to address it. My recipe program on the blog will only let me enter numerical values. Do they taste eggy?? These low carb wraps are 100% legit. To freeze, place a piece of waxed paper or parchment between each wrap. If you have done research on low carb diets, you will read that fat and cholesterol make up a big part of the diet while carbohydrates in the form of starch and sugars are greatly reduced. I am so impressed that you make your own panchetta! Hi Adegier. I’ve seen pictures of people toasting it, using it for grilled cheese, french toast and of course sandwiches. I don’t know where it originated but you can be sure I’ll be playing with it. No, Sam, unfortunately the pork rinds are an integral part of the recipe. I would like to prep as much as I can before hand as I will be nonweightbaring for 3 to 4 weeks. thanks. They turned out pretty good. The collagen really soaks up the liquid! gonna have tacos tonight. Please advise? I discovered it when searching for a low carb “corn” bread recipe. I’m glad your husband was able to enjoy them, too. Hi Suzie. -Kim. I LOVE this recipe. I suggest you use the “dinner roll” recipe and make 5 rolls. The amount of carbs listed on my nutritional calculator for this recipe is “trace”. You’re welcome, Dahlia. I found if i used a non stuck pan and no oil they turned out better and cooked better. Have a great weekend. The bad news is that the texture will always be like a dense pancake. -Kim. And it is completely AHhhhh-mazing. Because I want to use them for my low carb fajitas and Mexican chicken lasagna recipes. ;). They are basically pure protein/ collagen (or gelatin). Allrecipes has more than 30 trusted low-carb sandwiches and wraps recipes complete with ratings, reviews and cooking tips. -Kim. Hey, what brand cream cheese and pork rinds do you use? -Kim, Yes, Ariel. Have a great day! Enjoy your week -Kim. Thank you! I wouldn’t use this recipe on a crepe maker, I would cook it in a pan. Thanks Can’t wait to try them! I will try these soon. -Kim. Linda, the recipe calls for 4 ounces of pork rinds. I would make sure that they were 100% cooled before putting them in a bag and freezing. I was looking for a recipe for a “bread” for a low carb diet. « 57 Great Low Carb Superbowl Appetizers! ), Best Low Carb Sweetener: The Best Sweeteners & How to Choose Them. They will spread out a little and also rise. Half of recpie coverwd with adds cannot view the method afyer let rest five minutes. The pork rinds can really thicken up depending on the brand. Its certainly easy to make in the food processor and took no time at all. WRAP . The baking soda reacts with the acid (the tang in the cream cheese) and provides a little lift. I’ll try to add the dry cup measure into the posts soon. The flaxseed meal works perfectly for making low carb wraps because it gives them such a delightfully chewy texture. I used my food processor and didn’t really need to spread it in the pan to get that perfect size. You have made me so happy cause I miss the tortillas I used to eat !! -Kim. You can pretty easily find natural pork skins. Sometimes it takes more than once to get a feel for a recipe. Excited to try this recipe!! Hmmm. I just want to say that I adapted it from an already established recipe. I have a little friend with a dairy allergy. Can’t wait to try them with scrambled eggs for breakfast tacos and quesadillas. So is this a 14 oz bag of pork rinds or 1 to 4 oz?? Your breakfast tacos sound amazing! I am wondering do you mean like a bag of pork rinds from the chips section or is there a different cooking pork rind that you intend, I’m not finding anything to tell me that I’m not just heading to the chip aisle. You could probably make it will all egg whites if you want. I have other recipes for low carb wraps and low carb tortillas on the site. Take care! So, while I was very excited to try this recipe & hoped it would be a great substitute for tortillas. Copyright © 2021 Low Carb Maven on the Foodie Pro Theme. You would need to state that the recipe for Keto Chocken Rolls is available on ThermoKitchen, and give readers the direct link to the recipe. -Kim. Keep them in the fridge or they will spoil quickly. With The only thing I would like them to be different is to be more chewy…the texture was a bit more like dense pancakes in my execution. Delish! These amazing keto Low Carb Wraps have less than 1 carb each and 1.6 carbs for two. Cheryl, I am so glad these worked out for you. Vegetarian hot dogs are mashed and combined with pickle relish, onion and mayonnaise to make a sandwich … Not to mention extremely good. These wraps look delicious, now I’ve got to decide what to fill them with! I am sensitive to “eggy”, too. Steak-ums! I can’t find pork rinds in my grocery store so I bought a big bag of ground pork rinds on amazon. Joy, I love that idea! Hi Brook! I wish I had thought of adding vanilla extract! Have a nice day. :) BTW, you and my daughter share a name, it means “Beloved”. I have also seen a recipe for a THM psyllium husk and egg white wrap. Use 3-4 times more since baking soda is 4 times stronger in its leavening power. Awesome! Have a great day. I don’t have any subs for the pork scratchings in this recipe. Just wanna make sure I make this right!!! My picky diabetic husband approved. I can’t link to it right now. And two wraps top out at 1.6 carbs! Marnie, so glad you like the recipe. There are many recipes for coconut flour or almond flour tortillas as well as recipes using zucchini and cauliflower, you may have better luck with those. Not sure what I did wrong, but by adhering to the “1 teaspoon of mixture” I had SO much mixture left over. Mio, they are more like a pancake but are sturdy enough to use as a wrap. -Kim. Chicharones. These coconut flour wraps are the #1 best selling low carb and keto wraps online! How can this be? I would keep them wrapped in the fridge or in a zip loc bag. Enjoy your week. I do not make any money on the video and in fact spent quite a lot to have it made and available for readers. This was my first attempt. Maria. Four ounces is going to be 4 ounces whole or ground. Hi, Paula, great question. Teraz gotowanie w urządzeniu Thermomix ® TM6 stało się jeszcze bardziej nowoczesne i interaktywne! So I’ll try them again this weekend. I love them. I was wondering how these keep or can you freeze them? Hi! Oh, absolutely, Caitlin. -Kim. Thanks, Dave! Aren’t pork rinds the absolute best? I have subbed egg white protein powder for whey protein isolate in a few recipes and noticed that the texture was “off” from a normal texture. -Kim, I think they are very neutral in flavor, Teresa. opublikowano: 31.01.2019 Drukuj. How to set yourself up for success on your new Keto Diet (free printable), The beginners guide to Keto meal planning (+ a free healthy meal planner! These low carb wraps are super easy to prepare. :) Have a great day and thanks for your comment. I don’t like to count food as “free” so I think it’s best to count something. I can’t wait to hear what you think. I’m glad you like the recipe, Diana, and that it was a success! Enjoy the recipe. The most reliable places I find pork rinds are the Asian grocery stores. I just thought I would share these Keto Chicken Rolls because they’re delicious and I know so many of you follow this type of meal plan. Edith, you can try, but I haven’t tried it without the cream cheese. I would think that if the goat cheese is soft enough that it would work. Just made these tonight. Make sure you are using large eggs and not extra large. -Kim. I haven’t tried it, but I’m sure you could. I will definitely try yours! This recipe is made from regular ingredients you can find in any store. Yeah! Please give me a little more info. See what Mission Foods has to offer and where to buy your favorites. :) Have a nice week. Sorry, that “comma” was supposed to be an actual “,”. Her recipes are featured in newsstand publications and on sites all over the internet. Thanks for your question. I am having surgery in a f w weeks on my foot. I’m not sure, Sabra. Shoot! I think the tears were because maybe i didn’t let em brown up enough…my mistake, not an issue with the recipe. I can’t find anything on your site anywhere? I used the egg and oil version. We hope to have it fixed at the end of the weekend. Although there are recipes for soy-free, dairy-free cream cheese on the internet, I don’t think any of them would work. Your food combination sounds great. I think that this recipe is neutral in flavor but others say they can taste the pork rinds. I only used 5 eggs because I used duck eggs, and it was still very thick. It should read as “thin”. Lol. Jodi, as I mention in the post, I find them to be neutral in flavor, but I like pork rinds. I have no idea how pea protein would react in baked goods nor it’s texture or it’s flavor. I did in fact weigh out the pig skins ;-) But I may also have pushed the batter out too far. Thank You. The wrap was easier to spread, by tilting the pan side to side. The kneading and resting process will just help activate the xanthan gum, and give the tortillas … Just wondering though, could you use coconut oil in place of the oil used ? BUT, I love using it in non-dairy cheesecake that I make for my daughter with cashews. Hi Kim! Thanks Thank you for the recipe!! Even my carb loving hubby loved these wraps w a bit of tuna salad tucked inside. Can you advise if you know? I’ll have to try it right away. I would’t go longer than about 10 days. Thank you. It’s common for someone on this type of meal plan to eat as low as 10 -20gm of carbs per day. My wife is now obsessed with the elephant ears…. Tonya, that is awesome! You have successfully joined our mailing list. I think it’s the protein bar. I’m planning to do just that as I come up with future recipes for this wrap. Hello, Adelle. I only specified plain in the recipe but I’m sure it would fun to change that up. Ryż z kalafiora (low carb, keto, dieta ketogeniczna, dieta niskowęglowodanowa), przepis z kategorii Dodatki. We reheated them in the microwave and in a pan with a little oil. Each had only one of those and it picked up the taste nicely. I had a couple of left in the bowl so I added a little vanilla, cinnamon and a couple packets of Stevia just to fun. I hope you like the recipe, Sharon. I made these, they turned out great! I can’t wait to try this recipe, it sounds great! (By the time I was done, I’d used more than 2 cups of water to keep my mix thin and runny, but I was also making mine a lot thinner than yours looks in the pics), Great! So easy to make :) The next time I’ll experiment with flavours I disagree about the cholesterol. Thanks again for such a great comment. -Kim. Great, Theresa. I tried these. Thank you so much! Anyways, thanks! I so needed this today. -Kim. Hi Fran. 2 questions: The mix doesn’t stick. Make sure to get the ones that look big and fluffy. I am sorry. Enjoy your tasty breakfasts. These low carb wraps have 8.6g net carbs and 34.2g of protein per serving.---Those who are following a low carb diet shouldn’t feel like they’re missing out on anything! -Kim, Celiac and low carbing, this has made my life so much easier. Definitely not “rocket surgery”. Was going to try this tonight, but will not with this huge discrepancy. :) Have a nice weekend. Build your own burger packed with lots of lettuce, cucumber, tomato, avocado, bacon, fried egg, cheese, mayo (from the Shredded Mayo Chicken). Fold each side in toward the middle and then roll the chicken mince up. Sometimes it takes the body a little longer to become keto-adapted performance-wise. But, it’s important that people understand why they encounter differences when they enter the ingredients into their own calculators and I thank you so much for bringing this up! But, I did have to add a tid bit more water to make sure they came out THIN. I just use what ever brand of pork rinds I can find at my grocery store currently, but I always use Philadelphia cream cheese. A brand I buy has no flavor, its like eating a crunchy nothing. Your 70 gram bag is about 2 1/2 ounces, so almost two bags. Have a great week. I know from experience. if not trying to freeze these; how do you store them? Thanks for taking the time to comment. -Kim. Because the wrap is thinner, I don’t get the eggy taste. Thanks for taking the time to leave a comment. I’m sorry you were disappointed. I am not a super big fan of the fatty burned taste of pork rinds, and I was interested in what you thought the finished product tasted like. -Kim. **** I'm often asked how these wraps taste. :) -Kim, I tried this recipe, but only used 5 large eggs, and I added 2 TSP of olive oil and 2 tbsp of milk. Lol. Thank you for the recipe, Kim, I think I will be making this every weekend. -Kim. Am I correct? Were they very finely crushed? I knew there was something going on with my daughter for years before a doctor finally diagnosed her. In Australia I’ve never come across ‘pork rinds’ can I either make them from fresh pork skin or order them online? Thank you. Can I put them in my kitchen scale to measure 4oz. Not a fan at all of the flavor, but they definitely would work as a wrap/tortilla. Can’t wait to try these out!! We had to disable the old program first leaving the recipes with out support. I hope you like them Sarah. Thank you very much for this recipe, I will certainly enjoy future meals with these as a side. Hi, I added a bit of dill, salt and garlic powder to a different eggs recipe and the egg disappeared…and they were great. -Kim. The recipe won’t work if you replace the pork rinds with almond flour or coconut flour. -Kim. Have a nice weekend. Thanks for the comment and rating. I have never tried pork rinds until today, but I now know I don’t like them at all. If you want a recipe for a dough that you can use with a tortilla press, I have another recipe. If that works, I might consider buying an electric tortilla press for this very purpose. Tenina Holder is a wife and mum and more recently grandmother, who started cooking for a living back in 2006. We are working on troubleshooting the problem. I made these the other day. What can I use instead, Hi Joan. Definitely made me THINK!!! Using a 1/4 cup measure, pour the batter onto the skillet and spread into a 5 inch circle with the back of a spoon. Lol. Do you know how many total carbs are in one wrap? Good catch, Susan. My kids liked them just the same. -Kim. This looks very appealing. Vegetarian Sandwich Spread. So, make sure you look at the back of the package and select the lowest carb ingredients for the lowest carb counts for your recipes. My daughter was recently placed on a Modified Atkins diet. Granted comma while they aren’t pretty they are awesome! You got this. These look yummy! Have a nice day. Update** Hi Charla. Continue to roll all the slice of ham until finished. I will be making them on a regular basis. They come in regular or spicy/chili varieties, I have never seen plain ones. In different ones, were chipotle pepper, minced onions, garlic powder, and Cajun seasoning. It also reminds me of injera (Ethiopian bread) and would be delicious with Ethiopian food. How can these low carb wraps be almost zero carb? I’m really excited to try this recipe since I’ve been limiting my carb lately. Have a nice day. Thank you, Sorry, Vicky, not for this particular recipe. I am very much bothered about copyrights. i pre- process my leftover or stale pork rinds and keep them in an air tight container. Just wondering if Eggbeaters can be used instead of whole eggs. It’s important to be able to feel like everyone else sometimes, I understand completely! Thank you so much for sharing your recipe and video with us! Thank you! Anyone else out there with one willing to take one for the team and perform this experiment? I haven’t tried that, Tammy. I will try to make this more clear a little later tonight. Can u repost. Deep-fried or baked? One wrap is trace carbs, but you can count it as 1 if you want to be safe. Sign up for my NEWSLETTER and never miss a post! From comfort foods, to lighter meals, breads, snacks and desserts, with Thermomix®, you can have it all. But, not too bad”. Thank you! -Kim, I just finished making my first batch of these “tortillas”… The recipe is super quick to put together, I just wish I had a larger griddle… I love pork rinds, they are a super low carb snack and are very filling. They were delicious and they held together when you picked them up (after they cooled). If you use the egg alternative what kind of oil would you use – olive or vegetable. Are the nutrition facts for 1 or 2 tortillas???? LOVE LOVE LOVE! I just made these. Thanks for sharing your tweak and technique! Hi Brianna. I bet it makes a nice protein smoothie. Make sure to see the models in person in a store and see how easy it is to change the blades and graters. I would thin the batter a little more next time. Więcej przepisów na Thermomix ® www.przepisownia.pl Thank you for taking the time to leave your comment and feedback. I do still find them a bit eggy so I may try the modified recipe next, where can I find the print recipe for these tortilla bread? I hope you have a wonderful week. Thanks for commenting and have a great weekend. When hot, oil the griddle and then gently wipe-off the excess with a paper towel or spray with cooking spray. Is the 4ozs of pork rinds after their crushed or bag size mine was runny and looked like crepes. And like I said, are made from regular ingredients, but what’s even better is the fact that they are less than one per each. I hope you have a nice weekend. Have a great night! The nutritional info is there, but on mobile, when the “jump to the recipe” button is used, it throws an advertisement over the recipe instructions or the nutritional info. Have a great day! Don’t use the consistency of the video as your guide. I live in TX where breakfast tacos are a staple and I need a good tortilla sub!! Can the pork rinds be made from pork skin directly? I have never heard of Mississippi Roast, but I am sure going to look it up. I owe you! They work just as well. Baking powder or baking soda??? I want to know if there is anything I can use to substitute the pork rinds..? * Percent Daily Values are based on a 2000 calorie diet. -Kim. You can just whip up a quick meal by wrapping up your favorite ingredients in a low-carb cheese wrap by Crystal Farms. I hope this helps. They’re light and moist and if I hadn’t have made the batter I would’t know pork rinds were in there. I have even used cooked egg white tortillas although I much prefer the other two choices. Enjoy your week. -Kim. -Kim. Unfortunately, the video shows some lumps. Yes, they freeze beautifully! What do I think about using a waffle iron, Denise? It worked perfectly for me. Annoying response. Do you mean powder form or extract? Have a good night. Using this technique I ended up with a stack of something that loosely resembled corn tortillas. With some avocados and sour cream on top, it wasn’t half bad. Thanks for sharing! -Kim. Join thousands of subscribers to get a FREE low carb recipe e-book, access to special deals, tips, and more! You could always buy low carb tortillas from the store or use lettuce for wraps, too. Just get one that is close enough to the amount specified in the recipe. Definitely going to try them. Just wondering if you’ve tried using sour cream instead of cream cheese. Airtight container? Can’t wait to try it!!! Why baking SODA rather than POWDER?? Thanks for letting me know you liked the recipe. I love your ideas about what to wrap these around. Worked beautifully! About Maybe add 1/4 cup of corn meal to the mixture? Hi Lyn, Keep in the refrigerator up to a week or freeze with a piece of waxed paper between each wrap. If you want these wraps to have that corn taste, I would suggest adding 1/2 – 1 tsp to the recipe. -Kim, sorry I just saw the post above about freezing them…… We loved these can’t wait to wrap stuff up LOL. Finally a wrap that my husband loved! I can only eat one. I’m not sure from where you are writing, but they are also known as fried pork skins or chiccarones and maybe pork scratching? Going to try this over week end .will let you know how I did. When carbs are eaten we produce insulin to break down the glucose and turn it into energy for everyday functions. I did make a quesadilla and it got crispy on the outside, but it was still a little “pancake like” inside. I use pork rinds to make a faux french toast. Some have absolutely no flavor, some have a little, some have added flavor. -Kim. But, I will say this. Thank’s for the recipe. Dance party! You could try any of those as an alternative. Kim, these look so good. They are gluten-free, and require no specialty ingredients. I’m glad you like them. I’ll have to try doctoring them up next time with cinnamon and vanilla, but I’ve been a little afraid to. -Kim. Can these be frozen or refrigerated? Great question, Bianca. I did the same thing! -Kim, No, I’m sorry Donna, they can not. It’s basically protein powder, egg whites and something else…. When cooled, I pulsed it in my Ninja til like bread crumbs, then used it in place of pork rinds, AND IT WORKED!! I have to try this. Hi John. Kelsey, I haven’t made this recipe in a while because I am always working on new recipes for the blog. I have found that almost any nutrition calculator will vary from another depending on what algorithms are being used to calculate the information. My husband likes them with eggs! Another thing I use for enchiladas is cold cut turkey from the deli. I did use the 3 eggs, 3 egg whites and 3 T. oil variation.