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Monday, January 17, 2011

Body Builders' High Protein Homemade Fettuccine

Difficulty:  Medium (worth the effort)
Servings:  6
Nutrition Information
Calories:  335; Protein 26g; Carbohydrates 25g
Sat Fat 1.8g; Monosaturated 2g; Polyunsaturated 1g; Fiber: 2.3g



About this Recipe

My grandmother Vincenza used to make these homemade noodles by hand at least once a week.  She would pile the flour onto the kitchen counter, and make a well in the center of the flour mound.  Into that well, she'd put the eggs and oil and start beating the eggs with her hands, gradually working in the flour a little at a time. . .then knead the dough into a silky ball which was as smooth and silky as a baby's butt.

Today we have heavy duty mixers that make her all afternoon task a breeze. Her original recipe called for 3 to 3.5 cups of unbleached flour.  To kick up the protein and reduce the carbohydrates, this recipe replaces 2/3 of the flour with a combination of UNFLAVORED whey protein powder (which has a very slight nutty taste) and chickpea flour.  These homemade noodles have about half the carbs and 4 times the protein of conventional store bought pasta. All that aside, NOTHING compares to the taste and texture of these egg noodles.  If you make them with all unbleached flour (instead of the chickpea flour/protein powder/unbleached flour combination) you'll have my grandmother's authentic recipe. . .but with double the carbs and much less protein of course.  However you make them, be sure to use unbleached flour rather than bleached, as it makes the dough much more silky and elastic, so it will stretch much easier.

Can't find unflavored protein powder?  I use THIS ONE from iherb.com.  Use referral code KOQ452 when you check out and you'll get $5 off your first order.

Ingredients


  • 1 Cup Chickpea Flour (also called Besan or Gram--not graham flour)
  • 1-1/4 Cups UNFLAVORED Whey Protein Powder
  • 1 Cup All Purpose UNBLEACHED Flour
  • 1 teaspoon Salt
  • 5 Large Eggs
  • 4 Tablespoons Extra Virgin Olive Oil (divided)


Step By Step Picture Directions (click images to enlarge)


1.  Mix dry ingredients together in the bowl of your heavy duty mixer.  Make a well in the center of the flour, and add the eggs and 2 Tablespoons of the olive oil.



2.  Using your electric mixer fitted with a dough hook, mix and knead on medium-low speed until a soft, silky, and slightly sticky dough is formed.  The dough should be very smooth.  If dough is too dry, add up to 1/4 cup water a tablespoon or two at a time.  If dough is too wet, add a bit more unbleached flour a tablespoon at a time.



3.  Coat a clean small mixing bowl with remaining 2 Tablespoons of Extra Virgin Olive Oil.  Turn the dough a couple of times into the oiled bowl to evenly coat the dough with olive oil.  Cover with plastic wrap and allow dough to rest at room temperature for at least 30 minutes or longer. Resting the dough is very important and will make the dough much easier to work with.



4.  Once the dough has rested, generously flour a large work surface with a mixture of 50% chickpea flour and 50% unbleached flour.  Using a rolling pin, roll and stretch the dough to approximately a 30x30 rough rectangle.  Don't worry if it's not perfectly shaped or has a small hole or two. Generously dust the dough with more flour as you stretch and roll the dough.  Allow the dough to dry slightly, approximately 30 minutes +/-.  Drying time will vary with humidity conditions.  The dough should be pliable and dry enough not to stick to itself when folded, but not so dry that it becomes brittle and breaks at the folds.



5.  Working from two sides, fold the dough over onto itself in 2-3 inch folds, dusting each fold with flour.  Keep folding like a business letter until you have a 3-4 inch wide layered strip.


6.  Slice the strip into fettuccine sized ribbons and unfold them a few at a time.  Set on a floured surface to dry a bit more.




7.  Bring a large pot of salted water to a rapid boil.  Drop the pasta into the boiling water and cook for 5-7 minutes for al-dente.  Serve with your favorite pasta sauce.  Uncooked noodles will keep in the refrigerator for up to a week and can be frozen for up to a month.  When boiling frozen noodles, do not thaw them--just throw the frozen noodles into the boiling salted water.
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2 comments:

  1. You saved my life <3 I'm definitelly going to try this out :D

    ReplyDelete
  2. Boom! I was just talking to the wifey about this!

    ReplyDelete