Category Archives: Recipes

Atkins Diet Tips, Breads, Breakfast & Brunch, Healthy Life, Main Dish, Poultry, Recipes

Induction Eating Plan Day 13

Almost to the end of this crazy plan to record the two week induction menus and recipes. The plan is going great and I think I am losing weight. I haven’t weighed but my pants are fitting looser and I am feeling pretty good. So without further comment, let’s get to the menu plan for Day 13.

Food NC
breakfast Bacon Omelet with zucchini 2.9
3 Mini donuts 4.5
Tea 0
Lunch Sausage Chicken Pizza 2.9
snack 5 slices salami 1
Baby Bell cheese 0
dinner chicken cauli-mac 7.5
18.8

 

Breakfast is a yummy egg omelet. I feel sorry for anyone who doesn’t like eggs because they are a mainstay on a low carb diet. Luckily, there are many ways to prepare them. You can make an endless variety of omelets. This one is very good and easy to make.

Bacon Omelet with Zucchini

2 large Eggs
1 slice thick cut Bacon
1 Green Onion, chopped
1/4 cup of Zucchini, chopped
1/3 cup Sharp Cheddar Cheese
1/2 tablespoon Butter

Cook the bacon either in a pan or by my preferred method which is on a paper towel on a bacon pan in the microwave. Get the bacon crisp but not overdone. Let it cool, then break it into pieces.

In a small bowl, break the two eggs and beat them with a teaspoon of water until they are mixed well.

In an omelet pan over medium heat, melt the butter, then add the onion and zucchini to cook for two or three minutes until they are just softened. Remove from the skillet. Add the eggs and stir them around the pan with a wooden spoon or spatula, then let them set. As they cook around the edges, lift the edge up so that more of the liquid can run under the omelet to cook. Repeat this several time so it builds the omelet in layers. When the middle is almost done, spread the bacon and vegetables down the middle then add the cheese, reserving a little for the top. Fold the omelet over the filling, sprinkle the reserved cheese on top, then cover with a lid for about one minute to melt the cheese.

Serve. Makes one serving.

Nutrition information per serving:
Calories: 366.6 Fat: 28.9g Net Carbs: 2.9 g Protein: 23.3 g

Next up, I had a late morning snack of three mini-donuts. I got one of those mini-donut makers and just had to try it out. While I can’t say for certain that this is on induction, I can say the ingredients are low carb. Atkins doesn’t endorse specific brands and CarbQuick falls into an actual flour substitute item, so it might be pushing it to eat this on induction. But after you’re past the two weeks, feel free to try them.

Pumpkin Mini-Donuts

Based on and adapted from Baby Cakes mini doughnut recipe by me.

2 tablespoons Butter
1 tablespoon Splenda Brown Sugar Blend or other brown sugar substitute
1/4 cup Sugar Substitute (Erythiol or other sugar alcohol)
1 tablespoon Sugar-free Maple Syrup
1 Egg, large
1/2 cup Pumpkin puree
3/4 cup CarbQuick
1/4 cup Protein Powder
1 teaspoon Baking Powder
1/2 teaspoon Baking Soda
1/2 teaspoon Pumpkin Pie spice
1/2 teaspoon Vanilla extract

Plug in the mini donut maker and let it warm while you mix. If you’re using a mini-donut pan, preheat the oven to 350 degrees (F.)

In a medium bowl, beat butter, brown sugar sub, and sugar substitute together. Beat in egg, pumpkin, vanilla extract and pumpkin pie spice. Hand beat or use a mixer to get it smooth. In another bowl, mix the flour, protein powder, baking powder, and baking soda together. Stir into the butter and egg mixture and blend well.

Use about 1 tablespoon per donut well and drop the dough into the well. Bake about 3 minutes until the steam no longer is visible from the donut maker. Use a toothpick to check; if the toothpick comes out clean, the donut is done. Lift the doughnut with a toothpick and slide onto the handle of a wooden spoon or dowel for transport to a wire rack.

Place donuts on the rack to cool and make the next batch. When cool, dip in the Maple Glaze icing.

Maple Glaze

1/2 cup Powdered sugar substitute (like Swerve)
1/2 tablespoon Heavy Whipping Cream
1 tablespoon Sugar-free Maple Syrup

To make Icing:
Put powdered sugar in a small bowl, add sugar-free maple syrup, and cream. Add 1 tablespoon of water and mix well. If it is too thick, add a little more water until it is the consistency of a thick syrup. Dip the cooled donuts into the glaze, then put them back on the rack to dry.

Makes 24 donuts.

Nutrition information per donut:
Calories: 38.7 Fat: 2.5 g Net Carbs: 1.5 g Protein: 2.5 g

Then we come to dinner and the highlight of the day. I love macaroni and cheese, but it is difficult to find a low carb macaroni and certainly not one that will work on induction. This recipe uses cauliflower as a stand in for the macaroni. It works and it’s delicious unless you hate cauliflower. Give it a try for a great one dish meal.

Chicken, Cauli-mac and Cheese

1 clove Garlic, minced
12 oz Cauliflower
1/3 cup Heavy Cream
1 oz Cream Cheese
1/2 tsp Dry Mustard
1/2 cup Classic Cheddar Jack Cheese
1/8 tsp Original Pepper Sauce
1/4 cup Sweet Peppers, chopped

12 oz raw Chicken Breast
2 Scallions
1 slice bacon, crumbled
1 tsp Olive Oil
1/2 tsp Salt
1/2 tsp Black Pepper

Preheat oven to 375º F.  Spray a 1 quart baking dish with non-stick spray.

In a shallow pan, precook the chicken breast for about 40 minutes until it is done and any juices from them run clear. Let cool, then slice into bite-sized pieces. Cook the bacon until it is crispy, let cool, then break into pieces.

Bring a large sauce pot with 4 cups of water and ½ teaspoon salt to a boil. Meanwhile, cut the cauliflower into bite-sized pieces. Add to the boiling water. Cook for 5 minutes then drain in a colander. Spread on paper towels to dry. Alternately, you can place the cauliflower in a microwavable bowl and cook for three minutes until the cauliflower is crisp tender. Then pour off an water from the pot and spread the cauliflower on paper towels. You want it as dry as possible.

Put a medium-sized sauce pan over medium-high heat and pour in the whipping cream.When the cream is almost to a boil, add the cream cheese and powdered mustard and whisk it into the cream until smooth. Add half of the shredded Cheddar cheese, garlic, half of the salt and pepper, and the Tabasco sauce. Whisk for about two minutes until he cheese melts and is blended.

Remove the pan from the heat and stir in the cauliflower. Then stir in the chicken, bacon pieces, and vegetables. Pour into the baking dish and top with the remaining cheddar cheese.  Bake for 15 to 20 minutes, until browned and bubbly.

Makes 2 servings

Nutrition Information per serving:
Calories; 564.4 Fat: 36.1g Net Carbs: 7.5g Protein: 50.2g

One more day to go. See you with another recipe then.

 

 

 

Atkins Diet Tips, Italian Inspired Recipes, Main Dish, Pork, Poultry, Recipes

Induction Eating Plan Day 12

At this point, there’s quite a few things that can be eaten from the refrigerator even with the small batches I make. So, breakfast starts with a make over of two prior dishes, then a simple roll up lunch, but the finale is the dinner… pizza! Yes, you can make a pizza that works while in the induction phase. You just need to be careful about the pasta sauce you use.

Here’s the menu for the day:

Food NC
breakfast 1/4 Flax waffle 0.3
Cauli-rice Chorizo 3
Tea 0
B12 Gummie 1
lunch Ham & Mozzarella Rollup 1
Tea 0
dinner Sausage Chicken Pizza 2.9
Lettuce & cabbage salad 4.5
Mini Cheesecake 1.6
14.3

 

First, for breakfast, I took the other half of the flax waffle from yesterday and buttered it. Then I took about 3/4 of a serving of the cauli-rice chorizo from a couple of days ago and put that on top, then sprinkled a little shredded cheddar cheese over the top. Then I microwaved it for one minute. This could vary with the power of your microwave, but it will be about that. If your egg starts to explode, turn the microwave off.

Hot ham and cheese served on a fashionable paper plate. Who wants to do dishes?

For lunch, I did a hot ham slice with mozzarella cheese inside. Simply put a large slice of ham in a skillet with a tablespoon of butter and cook until it sizzles and browns a little, then turn it over. Spread the cheese over the ham and continue to cook over medium heat until the cheese begins to melt.  A lid over the pan will help to hold the heat in and speed up the melting. Fold the ham over the cheese like a taco and hold it down with a spatula until it bonds with the cheese.

On the serving plate, put a large leaf of lettuce with mayonnaise. Use a spatula to remove the ham from the pan and put on top of the lettuce. Fold or roll the lettuce over the ham. 1 net carb

And this brings us to the pizza. This is one of my favorite low carb pizza options – a chicken crust pizza. Believe it or not, it is delicious and it doesn’t actually taste like chicken. When the pizza sets up, the crust is sturdy enough to pick up and eat. You just need to let it cool about 10 minutes. Many thanks to Your Lighter Side for turning me on to this crust.

Chicken Crust Sausage Pizza

2 large Chicken Breast s
1/4 teaspoon Oregano
1/4 teaspoon Seasoning Salt
1/4 teaspoon Garlic Powder

3/4 cup Spaghetti or Pasta Sauce
1/2 large Sweet pepper, sliced into strips
3 Green Onion stalks, chopped
8 oz. Hot Italian pork sausage
1/2 Garlic clove
2 tablespoons Parmesan Cheese
3 1/2 cups Mozzarella Cheese

Preheat the oven to 375 degrees (F.). Put a sheet of foil in a baking pan and put the chicken breasts in it. Bake for about 40 minutes until the chicken is done. Test with a fork. If the liquids from it run clear, then it is done. Remove to a paper towel covered plate, pat excess liquid off and let cool for about 10 minutes.

Cut the chicken breasts into pieces and put in a food processor. Process until it is broken into little pieces, then measure 1 1/2 cups of chicken and put back into the food processor. Add 1 1/2 cups of shredded mozzarella cheese, cover and run until the mixture resembled fine breadcrumbs. Add the oregano, seasoning salt, and garlic powder and pulse a few more times to mix the spices in.

If you have a 11 to 12 inch spring form cheesecake pan, then put a sheet of parchment paper on the bottom and lock the ring over it. Trim off the excess paper on the outside. Spray with a cooking spray for easy release. Press the chicken mixture into the bottom of the pan and push it as firmly as you can to make a dense, firm, and even crust. Bake for 20 minutes until the crust is lightly browned around the edges.

While the crust cooks, add a pat of butter to a skillet and add the garlic and chopped onions. Cook for about a minute, then add the sweet peppers and cook until slightly tender. Remove to a plate. Add the sausage, breaking it into small pieces and cook until it is just browned, then remove to a paper towel covered plate to drain off any excess grease.

When the crust is cooked, spread the pasta sauce over the top, then add the vegetables and meat on top. Sprinkle Parmesan cheese over the top, then spread the mozzarella on it. Put in the oven and cook for 15 to 20 minutes until the cheese is melted and is browning a bit. Let cool for 10 minutes before removing from the pan, cutting, and serving. I leave mine on the pan base until it is mostly gone.

Makes 8 servings and reheats well. If you are very hungry, this is low enough in carbs that you can easily eat two pieces.

Nutrition Information per 1/8 piece serving:
Calories: 314.3 Fat: 19.4 g Net Carbs: 2.9 g Protein: 29.7 g

Note: If you would like a thicker pizza crust, use 2 cups of chicken and an equal amount of mozzarella cheese.

Atkins Diet Tips, Breakfast & Brunch, Healthy Life, Recipes, Sandwiches

Induction Eating Plan Day 11

I do encounter  few challenges now and then. Today had its moments. A great breakfast dish that I made up on the spot, then an easy but tasty lunch of a grilled tuna sandwich.  After that, I went shopping. I bought ingredients with the intent of making something special for dinner. I had a pedi/manicure after that and by the time PK and I wandered out of the store, it was late and we felt exhausted. Took the groceries home, then decided to go out to dinner rather than cook.

So we went off to Mimi’s where I had visions of eating their brick chicken. First I had to decline the bread basket they always offer, then ordered the chicken, which comes with a small salad, and requested broccoli instead of potatoes au gratin. That was a challenge in itself. After a wait, the waitress informed us chef was out of half chickens. We could have a breast instead. I decided to go for the pot roast with broccoli, again passing on the potato options. This did not come with salad and while the food was tasty, it was just met and broccoli. Then Mimi’s wanted to send us home with a huge muffin each for the inconvenience, which I had to decline. That muffin alone would probably be 60 net carbs. I am proud of myself for standing strong in this temptation.

So, here’s the menu for Day 11

Food NC
breakfast Mock egg & cheese Rarebit 2.5
Tea 0
 vitamin B12 gummy 1
 lunch grilled tuna sandwich 1.5
sugar-free sweet pickles 2
 snack Russel Stover’s sugar-free chocolate – 2 pieces 1
Roast beef 0
3/4 cup Broccoli with butter 1.5
gravy 2
coffee with cream 2
1/3 cup Pumpkin Mousse 2.5
16

 

Breakfast was an inspiration. I hadn’t thought about Welsh rarebit in ages and I really love it. But this was breakfast and I thought I should eliminate the ale in the cheese sauce, so this is a Mock Rarebit.

Mock Egg & Bacon Rarebit for One

2 large Eggs
3 tablespoons Golden Flax Seed Meal
1 tablespoon Olive Oil
1 tablespoon Coconut Flour
Dash of Salt
1 tablespoon Parmesan Cheese, grated
1 slice Bacon, thick cut
2 tablespoons Water
2 dashes of Pepper

1/3 cup Cheddar Cheese
1 tablespoon Whipping Cream
1/4 teaspoon dried Basil, crushed
Dash powdered Onion

Preheat waffle iron.

In a small bowl, combine 1 egg and olive oil and beat until mixed. Add flax meal, coconut flour, salt, parmesan cheese and water. Mix until completely combined. Spray waffle iron with baking spray or lightly oil using a paper towel. Pour the mix into 1/2 of the waffle iron. This will make two sections of waffle. Bake for about 2 1/2 minutes or until the steam from the iron quits rising. If the waffle is done, the lid will lift easily without tearing the waffle. If there is resistance, let it cook about 10 seconds longer. Once done, cut the sections apart. Use one section for this recipe. Butter the slice and wrap in foil until ready to assemble.

Cook a slice of bacon. I prefer the microwave for this, especially if you have a ridged pan for it. Put a couple of pieces of paper towel under the bacon, then cook for 1 minute or a few second longer until it is crisp. The paper towel absorbs the grease and you can toss it or put it in a bag and use it to light the coals under the grill the next time you BBQ.

In a skillet, melt 1 teaspoon of butter or spray with non-stick spray. Spray the inside of an egg ring and put it into the skillet to heat as the butter melts. Break an egg into a recipe bowl then slide it into the middle of the egg ring. Cook for a couple of minutes until the whites are set. Put a lid over the egg for a minute and the yolk should have a good film over it. Remove the egg ring and flip it over with a spatula if you want it over easy. Add pepper on top if desired.

Put the waffle on a serving plate, then put the bacon next and top with the egg. In a small bowl, put 1/3 cup cheddar cheese with 1 tablespoon whipping cream, basil, and powdered onion. Put in the microwave for about 15 to 20 seconds to melt the cheese. Stir and pour over the top of the egg.

Makes one serving.

Nutrition Information:
Calories: 445 Fat: 35.7g Net Carbs: 2.5g Protein: 23.4g

For lunch, we went for an old favorite, a Grilled Tuna Sandwich. This is really like putting tuna salad between bread and adding cheese, but it is so tasty.

Grilled Tuna Sandwich

See all the crispy stuff? That’s cheese and tuna that oozed out while it cooked. Yummy/

Make a flax meal muffin. Then you need:

1 3 oz can flaked white tuna
1 tablespoons Mayonnaise
1/4 teaspoon onion powder
1/4 cup shredded cheese of choice (mozzarella, swiss, or jack)
or use 1 slice of cheese

In a bowl, mix together the tuna, mayonnaise and dried onion.

Cut the flax muffin in half across the middle. Spread tuna on the inside of the bread. Heat a skillet over a medium hot burner, then add a 1/2 tablespoon of butter or cooking spray. Put the bottom of the muffin with the tuna in the skillet, then pile the cheese on top. Butter the top of the muffin and place it on top of the cheese, buttered side up.

Cook until the cheese begins to melt, then use a spatula to turn the muffin over. You may need to hold the top of the bun with your fingers as you flip it. Reduce the heat if it is cooking too fast. Cook the other side for a couple of minutes and check that the cheese is completely melted and the bread is lightly browned.

Serves one.

Nutrition Information for the filling.
Calories:261.5 Fat:17.9 g Net Carbs:0.9 Protein: 23.8g

With the flax meal muffin, this is 1.5 net carbs

That’s it for the day. Wait until you see Day 12!

Recipes

Induction Eating Plan Day 10

I tried out a new recipe that I adjusted for low carb and it fits in with the induction requirements. This was originally a recipe from Knorr featuring their Spanish Rice mix. In order to go low carb, I completely replaced the rice. So the new version is good, although not as spicy as I would like. If you want more spice, then use a hot salsa or add chile to it. I might play with this recipe a little more. Lunch was a rerun of Tuesday’s Caesar salad with a little perking up. Dinner was a favorite of mine- hamburgers! Yes, with a bun.  That flax meal muffin can be transformed into a bun.

Here’s the plan for the day:

Food NC
breakfast Cauli-rice Chorizo Bowl 4
Tea 0
B12 1
snack Pork rinds 1
lunch small Caesar salad 1.4
3 cherry tomatoes 1.4
1/2 egg 0.2
dinner Hamburger 0
Lettuce, 1 slice tomato 1.6
Kohlrabi fries – 1 cup 3
roll 1.5
dessert mini-cheesecake 1.6
16.7

 

Starting off with breakfast, which uses chorizo again. I love this spicy Spanish/Mexican style meat with chile. If it’s not your thing, you can make this more Italian and use Italian sausage or just plain country sausage in it. In some ways, this suggests a Spanish version of fried rice. To be honest, it isn’t very colorful, so next time, I think I’ll add green onion and maybe tomatoes to get more color and flavor into it.

Chorizo and Egg  Cauli-rice Bowl

2 Tbsp. Olive Oil
1/2 medium Onion, chopped
4 ounces Chorizo Sausage or other Sausage
1 cup Water
2 cups Cauli-rice
1/2 cup Salsa
1/2 teaspoon Cumin
1/4 teaspoon Cayenne Pepper
6 large Eggs, slightly beaten
1 cup shredded Cheddar Cheese

If using a solid sausage, cut it into pieces. If using a ground sausage, break it apart as you put it in the skillet.

Put oil in a large skillet and heat over medium heat. Add onions and sausage and cook until onions are just tender, about 3 to five minutees. Break sausage into smaller pieces if you’re using a ground variety. Stir pan a few times while it is cooking.

Add 1 cup of water, the riced cauliflower, cumin, cayenne, and the salsa. Stir it all together. Bring the pan to a boil, then reduce heat and simmer 8 to 10 minutes until the cauliflower is tender and most of the water is gone. You want it moist, but not wet.

Beat the eggs in a bowl, then stir into the cauliflower mixture. Cover and cook over low heat, stirring every couple of minutes, for about 8 to 10 minutes until the mixture is set.

Top with the cheese and cover again for another 2 or 3 minutes to melt the cheese.

Serves four.

Nutrition Information per serving:
Calories: 371 Fat: 28.8 g Net Carbs: 4.5 g Protein: 27.6 g

Lunch was the leftover Caesar Salad from Skipolini’s, which was less than half of what I had there. I had 1/2 a hard boiled egg and three cherry tomatoes cut in half. The dressing was already on the salad. Easy lunch.

For dinner, I made hamburgers with kohlrabi fries.

Low Carb Hamburger

For the roll, make the flax meal muffin.  Put it in a 3″ round bowl or a small cake mold. Either cook in the microwave with the bowl or put the cake mold in a 350 degree oven for about 15 minutes until browned. If you cook in the microwave, let it cool for about 10 minutes, then slice it across the middle and toast it when you’re ready to build your burger.

For the burger:

1 quarter pound Hamburger Patty
1/2 teaspoon BBQ or other 0 carb seasoning
1 slice Cheddar Cheese
1 Lettuce Leaf
1 slice Tomato or 4 Cherry Tomatoes
1 tablespoon Mayonnaise
Other condiments as preferred

Season the burger and grill outside, in a home griller, or under the broiler. Or you can fry it in a skillet. After you turn it over, put the cheese on the top to melt.

Meanwhile, toast the bun then spread mayonnaise, mustard, or whatever you prefer, on the inside of the top and the bottom. Put lettuce leaf on the bottom. When the burger is done, put it on the lettuce, top with the tomato and put the top on. If you’d like you can add a tablespoon of guacamole to the top before you put it over the meat patty. If you like onions on it, put a very thin slice on it. They are a little high in carbs.

Makes 1 burger.

Nutrition Information without the bun:
Calories:415 Fat: 33.1 g Net Carbs: 0.7 g Protein: 27.4 g
Flax meal bun: 0.6 g

Additional condiments:
Onion sliced thin 0.6 g
Mustard 1 teaspoon 0.2 g
Ketchup 1 tablespoon 5.0 g
Avocado (Hass) 1/4 fruit 0.8 g
Guacamole 1 tablespoon 0.5 g
Dill Pickles 3 slices 0.6 g

Here’s that alien vegetable that many people don’t know what to do with. Most often, it ends up in salads, but it cooks wonderfully.  In this meal plan, it’s standing in for potato fries.

Kohlrabi Planks

1 large kohlrabi, peeled
1/2 tablespoon Seasoning Salt
1 to 1 1/2 cups Oil for frying

Cut kohlrabi down the middle, then slice into 1/4 inch planks to make about 12 planks. Put in a microwave safe bowl with about 1/4 cup of water and cook for 2 minutes to soften them.

Heat oil until it is at sizzle stage. Put the planks in to cook. Give them about four minutes, then check that they are browning. Turn to the other side if they are. Repeat, if necessary to get even browning. Remove to a paper towel to drain.

Season with salt and serve. Makes 2 servings.

Nutrition informaiton per serving:
Calories: 78 Fat:6.8 g Net Carbs:1.5 g Protein: 1.0 g

If you’re trying any of these dishes I’m posting, let me know your thoughts.

Beef, Breakfast & Brunch, Desserts, Healthy Life, Main Dish, Vegetables & Salads

Induction Eating Plan Day 9

Today was a slow start day, so I took a short cut or two.  First, I skipped breakfast and just opted for an Atkins Lemon Bar. It’s 3 nc and I think it is safe for Induction. I couldn’t find any information on the box saying differently.  Then lunch was a leftover from earlier in the week as I finished off my fajita salad. It was less than what I had eaten at the restaurant, so I reduced the carbs accordingly, Therefore, the only new entrees were in the dinner and dessert.

Here’s the menu for the day:

Food NC
breakfast Atkins Lemon Bar 3
Coffee 1/2 tsp creamer 0.5
B12 Gummie 1
Lunch Fajita Salad leftover 6
Tea 0
dinner Steak 0
1.3 cup GG mashed cauli/bacon 3
sauteed zucchini 2.6
mini-cheesecake 1.6
Raspberry sauce 0.5
18.2

 

For an alternate breakfast option, try these Egg Puffs, little cupcake sized baked eggs. For induction, omit the tortilla pieces in it. They make great snacks as well.

 

A nice brunch alternative is this tasty Skillet Italian Frittata that has more sticking powder to it. It uses either turnips or kohlrabi or Daikon radish as a substitute for potatoes.

 

Now for the dinner options.  The main course is really simple as I used a bacon wrapped filet for the meat. You can purchase these ready to go at the grocery. Season with a 0 carb rubbing mix and toss them on the grill to cook or put them under the broiler. The problem I often have with bacon-wrapped items is getting the bacon done without over-cooking the meat. This is a particular problem when someone likes very rare meat. I cooked this on my broiled at 485 degrees (F) to try to slow the cooking a little and give the bacon a chance to crisp.

I paired this with Green Giant Mashed Cauliflower with bacon and cheese. This is a fairly new product from the Jolly GG and it is very good. The package contains about 4 servings, but I usually get 6 out of it by serving 1/3 cup of the potato substitute instead of 1/2 cup. The flavor and texture of the cauliflower mash is excellent.

The other side dish is a quick and easy saute of zucchini and tomatoes.

Zucchini with Tomatoes

1/2 cup Zucchini, sliced
6 Cherry Tomatoes, cut in half
1/2 teaspoon Oregano
1 teaspoons Olive Oil
1/2 teaspoon minced garlic

Heat the olive oil in a medium skillet and add the garlic. Cook for about 30 seconds, then add the sliced zucchini and stir fry it until it is lightly browned on both sides. Add the tomatoes and cook for another minute.

Serves 2

Nutrition Information per serving:
Calories: 58 Fat: 4.6 g Net Carbs: 2.6 g Protein: 0.8 g

Finally, for dessert, I went back to one of my favorites, cheesecake! Unlike the one I made earlier in this induction experiment, this cheesecake is baked so it is rich and creamy. I made it into 6 cupcakes for small, easy servings. At only 1.6 net carbs per cake, have two if you have the available carbs for the day.

Mini Creamy Cheesecakes

6 oz. Cream Cheese
1 large Egg
1 teaspoon Lemon Juice
1 teaspoon Vanilla Extract
3 tablespoons Sour Cream
1/4 cup plus 2 tablespoons Xylitol or liquid sucralose

Preheat oven to 325 degrees (F.)

Place softened cream cheese and egg in a medium bowl and beat with a mixer until they are blended and creamy. Add 1/4 cup sugar, lemon juice, and vanilla and beat until blended and smooth.

Put cupcake papers in a 6-well cupcake pan and spray with baking spray. Put two tablespoons of batter into each well, then distribute the remainder evenly over the wells.

Bake for 15 to 20 minutes until the cakes are fully set.

While they are baking, prepare the topping. Put three tablespoons of sour cream in a bowl, add 1/4 teaspoon vanilla, and 2 tablespoons sugar substitute. Mix well. When the cupcakes are set, spoon onto the top of each cake, then bake for another 10 minutes to cook the topping.

Chill for at least two hours in the refrigerator before serving. Serve as is or top with a teaspoon of sugar-free jam or jelly and/or a teaspoon of Cool Whip.

Makes 6 mini-cheesecakes.

Nutrition information without jam or whip cream per serving:
Calories: 124 Fat: 11.9 g Net Carbs: 1.6 g Protein: 3.3 g