This is one of my standard breakfast items, low carb and filling. It is similar to a quiche and the ingredient list is very flexible. Add a slice of flax bread and you have a great start for your day.

Ham and Egg Cheese Puff

Makes 1

By Rene

1 Egg, large
1/4 cup Ham, diced
1/4 cup Cheddar Cheese, shredded
1 tablespoon Ricotta Cheese
1/4 teaspoon dehydrated Onion flakes
Pinch Parsley, dried
Dash Salt
Dash Black Pepper, ground

Preheat oven to 350 degrees. Butter a ramekin or other individual serving sized baking container.

Mix egg, ricotta cheese, onion flakes, parsley flakes, salt and pepper in a small bowl until the ricotta is well mixed in. Add diced ham. Reserve about 1/3 of the cheese and stir the remainder into the egg mixture. Pour into the buttered ramekin and top with the remaining cheese, so it will have a nice cheese topping when cooked.

Bake in oven for about 20 minutes until it is puffed, a toothpick inserted in the middle comes out clean and there is a nice browning on top.

Serves 1.

Nutrition Info: Calories 250.5 Net Carbs 2.6 g Protein 19.4 g

For a vegetable variation, add 1/2 cup of mixed vegetables (zuchinni, broccoli, mushrooms, onions, bell peppers), omit onion flakes

Nutrition Info: Calories 248 Net Carbs 3.3 g Protein 18.8 g

Sausage Egg Puffs for Two

2 Eggs
1/4 cup Sausage
2 tablespoons Pico de Gallo or Salsa
2 tablespoons Ricotta Cheese
1/4 cup shredded Cheddar Cheese, reserve 1 tablespoon
Salt & pepper

Makes 2 servings

Preheat oven to 350 degrees (F). Butter two 1/2 cup size ramekins.

In a small skillet, crumble and lightly brown the sausage. Divide into the ramekins. In a small bowl, mix together eggs, ricotta cheese, pico de gallo, salt and pepper. Reserve one tablespoon of the cheddar cheese and stir the rest into the egg mixture. Pour or spoon half of the mixture into each ramekin. Sprinkle reserved cheese over the top.

Bake for 20 to 25 minutes until the eggs are completely set and it is lightly browned. Let sit a few minutes then run a knife around the edge of the ramekin and gently lift it underneath until the egg releases. Carefully lift to serving plate or put the plate on top of the ramekin and flip it, then turn the egg over to the top.

Serve with a heaping teaspoon of salsa if desired.

Nutrition Info

Nutrition Info: Calories 250.5 Net Carbs 2.6 g Protein 19.4 g

Originally  POSTED BY RENE AVERETT AT 2/18/2013 10:49 AM