无糖无油！高蛋白高纤维！吃起来香甜松软的大饼子|Sugar-Free & Oil-Free Coarse Grain Flatbread

这款无糖无油的大饼子，用燕麦、玉米面和牛奶打造出完美粗粮组合！焦香燕麦释放β-葡聚糖，帮助调节血糖；鸡蛋和牛奶补足优质蛋白；甜叶菊与茉莉花水赋予天然清甜，无添加却香甜松软。适合控糖、减肥人群，消化弱者调整杂粮比例即可享用！

食材清单
主面团
燕麦片：30克（需干锅炒至焦黄）
面粉：150克（普通中筋面粉）
玉米面：70克
鸡蛋：1个（约50克）
酵母：2克
牛奶：150毫升

甜香花水
茉莉花：1茶勺（花粉过敏可省略）
甜叶菊：5片（天然代糖，无热量）
开水：200毫升（用于烙制时蒸汽焖熟）

消化弱者可减少玉米面（如减至30克），增加面粉量。

制作步骤
1炒制燕麦
干锅小火炒30克燕麦片至焦黄，激发β-葡聚糖活性，盛出备用。

2和面发酵
混合150克面粉、70克玉米面、1个鸡蛋、2克酵母、150毫升牛奶，加入炒燕麦。
刮刀搅拌后手揉成团，盖盖醒发至2倍大（约1小时）。

3调制甜香花水
1茶勺茉莉花+5片甜叶菊，冲200ml开水浸泡（过敏可省茉莉花）。

4整形二次发酵
发酵好的面团排气分6份，搓成枣核状压扁，盖保鲜膜发酵至蓬松。

5无油烙制
小火热锅，放入饼坯烙2-3分钟至底部金黄，倒入花水（高度至饼2/3处）。
盖盖烙8分钟，水分收干即可，双面金黄松软！


Sugar-Free & Oil-Free Coarse Grain Flatbread, a perfect whole-grain combo of oats, cornmeal, and milk! Toasted oats release beta-glucans to help regulate blood sugar, while eggs and milk provide high-quality protein. Naturally sweetened with stevia and jasmine-infused water—no additives, yet soft and fragrant. Ideal for blood sugar control or weight loss. Adjust grain ratios for easier digestion if needed!

Ingredients
Main Dough
Oats: 30g (dry-toasted until golden)
Flour: 150g (all-purpose)
Cornmeal: 70g
Egg: 1 (≈50g)
Yeast: 2g
Milk: 150ml (or plant-based alternatives)

Sweet Aromatic Water
Jasmine flowers: 1 tsp (omit if pollen allergy)
Stevia leaves: 5 slices (natural zero-calorie sweetener)
Boiling water: 200ml (for steaming during cooking)

Note for digestion: Reduce cornmeal to 30g and increase flour if needed.

Steps to Make:
1 Toast the oats
Dry-toast 30g oats over low heat until golden and fragrant (enhances beta-glucan activity). Set aside.

2 Mix & ferment dough
Combine 150g flour, 70g cornmeal, 1 egg, 2g yeast, 150ml milk, and toasted oats.
Stir with a spatula, then knead into a sticky dough. Cover and let rise until doubled (≈1 hour).

3 Prepare aromatic water
Steep 1 tsp jasmine flowers + 5 stevia leaves in 200ml boiling water (skip jasmine if allergic).

4 Shape & second rise

Punch down dough, divide into 6 portions. Roll into date-pit shapes, flatten slightly, and proof until puffy.

5 Oil-free cooking
Heat pan on low, cook each flatbread for 2-3 mins until golden.
Add aromatic water (fill to 2/3 height of flatbread), cover, and steam-cook for 8 mins until water evaporates. Serve golden and fluffy!