Tag Archives: Atkins friendly recipes

Breakfast & Brunch, Italian Inspired Recipes, Recipes

Brunch Time Skillet Frittata

I often hear people say that they get so tired of eggs, which are just a mainstay in the low carb lifestyle.  The egg is super low carb’d, nutritious and very versatile.  There are so many ways to prepare eggs and they are ingredients in many things where they aren’t the star.  If you don’t like the taste of eggs,  then there isn’t much that will hide the egg flavor unless you bake them into custards, flan, cakes and muffins.  But dishes like this one change the basic taste and many more ingredients enhance the experience.

A frittata is like a quiche or an omelet, but is made in a skillet.  It’s the Italian version of a Spanish omelet that is not the same as an American omelet.  Typically, an American omelet is a fluffy, folded over egg with filling ingredients in the middle.  The European version has the ingredients baked into the eggs to make a skillet egg cake, which is essentially what the name means. The flavor is different from the American version and is just as versatile with the added filling ingredients.

Often a frittata will use potatoes or even pasta in the mix.  This version replaces the potatoes with diced turnips, but you can also use Daikon radish, kohlrabi or celery root in it to keep it low-carb’d.  If you aren’t too worried about the carbs in the potato, then use the potato.  You can get creative with the frittata and it makes a great breakfast or brunch dish.  It even serves up well cold or at room temperature so it can make a great summer dinner meal with a berry salad on the side.

Skillet Italian Frittata

3 or 4 Eggs
1 link Italian Sausage, removed from casing
1/4 cup sliced Sweet Peppers
1/2 cup diced Turnips, Daikon Radish or Kohlrabi, pre-cooked
2 tablespoons Pico de Gallo
1 Tablespoon Butter
1 Tablespoon Heavy Cream
1/4 cup shredded Parmesan Cheese
1/4 teaspoon Herb Seasoning
Salt and Pepper to taste

In a skillet, cook the sausage until it is browned, separating it into small pieces as you cook. Don’t overcook as it will cook more in the frittata.

If the turnips (or other vegetable) isn’t already prepared, peel it, dice it and cook in boiling water for about five minutes. The little cubes should be fork tender when you poke them.

Break the eggs into a small bowl, add seasoning, salt, pepper and heavy cream and beat with a fork until well mixed and frothy.

Over medium heat, melt a tablespoon of butter in an omelet skillet, then add the sweet peppers and sauté about five minutes. Add the turnips, pico de gallo and sausage and stir to mix into the peppers and butter. Stir the eggs again, then pour into the skillet.

Cook as for an omelet, letting the eggs set, the lift the edges to let the liquid egg in the middle run underneath to cook. Repeat until most of the liquid egg is set. Turn the heat to low and put a cover over the skillet and let cook about three to five minutes. Check to see if the eggs look set in the middle. If so, then sprinkle the cheese over the top and put the cover back on for two or three minutes. Turn off the heat (if using an electric range, move off the burner) and let sit a couple of minutes.

Cut the frittata in two and serve.

Nutrition Info:
Calories: 388 Fat: 30.5 g Net Carbs: 4.6 g Protein: 21.9 g

 

Breakfast & Brunch, Italian Inspired Recipes, Recipes

Quick Breakfast – or Any Time – Pizza

Breakfast Pizza

This is a quick, low carb solution to the desire for pizza. It can be a great little breakfast pizza with an egg on top or leave off the egg, add more toppings and make it a lunch pizza. It uses a low carb tortilla for the base. If you can’t find them at your supermarket, you can order them from Netrition.com or you can make your own.

2 low carb Tortillas
1 Italian Sausage
4 tablespoons Pasta Sauce (look for low carbs – mine is 5 nc for 1/2 cup)
1 tablespoon Onion, chopped
2 tablespoons Tomatoes, diced
2 tablespoons Bell Pepper, diced
1/4 cup Mozarella Cheese
2 tablespoons Parmesan Cheese, shredded
2 eggs (optional)
1/2 teaspoon crushed Red Peppers (optional)

Preheat oven or toaster oven to 350 degrees (F.)

Spray both sides of the tortillas with cooking spray or butter. Put on a baking pan and bake for 5 to 7 minutes until the tortilla is lightly browned.

Meanwhile, remove the sausage from the casing and brown in a skillet, breaking it into small pieces. When the tortillas are done, spread 2 tablespoons of pasta sauce on each tortilla. Add 1/2 of the sausage, spread evenly on top of the sauce. Mix the onions, tomatoes, bell peppers and crushed red peppers, if you are using it, together and distribute 1/2 of the mixture onto each tortilla. Tope with 1/2 of the mozzarella cheese and parmesan cheese.

Bake for about 5 to 7 minutes until the cheese is melted and the tortilla is just toasted.

While the pizza is baking, prepare the eggs. I used fried eggs, but you can make them how ever you prefer or leave them off.

Top each pizza with an egg, season and serve.

Makes 2 servings

Nutrition Info per serving:
Calories:358 Fat: 24.5 g Net Carbs: 6.1 g Protein: 24.9 g

Breakfast & Brunch, Recipes

Spicy Breakfast Eggs to Start the New Year

I wanted to squeeze one more recipe in before the start of 2014 and this one for Mexicali Baked Eggs is a great way to start off New Year’s morning. I love it when I read a recipe and it inspires me to come up with a new take on it. This is my variation of a recipe posted by Chef John on All Recipes.com His original recipe used Marinara sauce and was more Italian. If you’d like to try that, go to his recipe (and a video) for it. For the south of the border version, mine is right below.

Mexicali Baked Eggs

1/4 cup Green or Red Enchilada Sauce
2 ounces Mexican Chorizo
1/2 teaspoon Crushed Dried Peppers (optional)
1/2 low carb Tortilla, torn into pieces
1/8 teaspoon ground Cumin
Sprinkle of Mexican Oregano
1/2 teaspoon dried Cilantro (or 1 teaspoon fresh, cut)
2 tablespoon Queso Fresco, (Mexican white cheese) crumbled
2 tablespoon Cheddar Jack Cheese, shredded
2 Eggs
2 tablespoons of Heavy Cream
Salt and Pepper

Preheat oven to 400 degrees F.

In a small oven-proof baking dish or two single serving casseroles, spray the bottom with cooking spray, then tear the tortilla and layer the pieces on the bottom of the dish, (Split all ingredients if you are making in two small dishes.) Spoon the enchilada sauce over the tortillas, then sprinkle peppers and cumin on top.

In a small skillet, cook the chorizo until the sauce is melted. Separate into two mounds. Put each mound into the dish to form the base for the eggs. If using a single dish, space these at least three inches apart. Using the back of the spoon, make a well in the middle of the chorizo. Sprinkle a little cheese over the top.

I used a single serving dish to make mine using a green sauce.

Break an egg into a recipe bowl or small bowl being careful not to break the yolk. Carefully slide the egg into the well. It will probably overflow a little. Repeat with the second egg and slide it into the second well. Sprinkle oregano and cilantro, salt and pepper on top of the egg, then sprinkle the crumbled cheese over the top. Top with shredded cheddar jack cheese. Drizzle 1 tablespoon of heavy cream over the top.

You can’t always convince the egg to stay in the well.  I make mine with 1 egg, but feel free to add a second one.

Put the dish(es) on a baking pan and slide into the oven. Bake for about 12 to 14 minutes until the egg is set but still slightly runny in the middle, about like a soft boiled egg.

Remove and serve. Beak up the egg and mix it into the sauce and cheese to really mix the flavors.

To make this for more than a couple of people, you can easily double the recipe and use a larger baking dish.

Nutrition Info: 1 egg in half the sauce
Calories: 300 Fat: 23.5 g Net Carbs: 4.6 g Protein: 15.7 g

Posted on 12/30/2013

Breads, Recipes

Wheat Germ & Flax Bread Round

Steak sandwich using wheat germ and flax round for base.

A simple bread to make that is non-yeast and made with low carb flour options is this tasty flax bread.  I use CarbQuick for most of my baking, but you can also use Bob’s Red Mill or LC Foods baking mix or any of the flour options from LC Foods. Or you can avoid the flour substitute altogether and use a combination of almond flour, coconut flour or other nut flour with the flax meal. In fact, you can make it with just the flax meal for the flour options. It is much nuttier in flavor and flax is loaded with fiber, so it may affect your digestive system a bit.  Some people do not react well with flax, so you might want to ease into it sparingly if you haven’t tried it before.

Wheat Germ and Flax Bread Round

1 large Egg
1/4 teaspoon Pepper
1 teaspoon Onions, dehydrated flakes
1/2 cup Carbquick
1/4 cup flax meal, ground
1 tablespoon Wheat Germ
1 teaspoon Baking Powder
1 teaspoon Salt
3 tablespoons Coconut Oil

Preheat oven to 365 degrees F. Prepare baking sheet and three 3″ cake molds or rings. (You can use tuna cans with both ends cut out for rings.) If using rings, cut parchment paper to fit the baking sheet or use a silicone mold. Spray with baking spray. If using 3″ round cake molds, spray the molds with baking spray.

In a mixing bowl, combine flours, salt and baking powder. Add Coconut oil, onion flakes and egg and mix well to make sure all the flour is moistened. Add a little water if you need more moisture.

Spoon evenly into three molds or rings and smooth the tops with the back of a spoon dipped in water.

Bake for 18 to 20 minutes. The bread should be lightly browned and firm. Let cool a few minutes before eating.

This roll can be completely cooled, sliced and used for sandwiches and it toasts well.

Nutrition Information for 1 roll:
Calories: 242.6 Fat: 21.4 g Net Carbs: 2.4 g Protein: 7.8 g

Posted on 9/26/2013

Desserts, Recipes

Amazing Chocolate Beet Cake!

This is quite possibly the most delicious and moist chocolate cake I’ve eaten even though it’s low carb. The beets completely disappear into the recipe, but leave behind subtle flavor and moisture. I’ve adapted the recipe by Jeanne Kelley for Fine Cooking to this low carb version. I make it as a single layer cake with a cocoa whipped cream icing. You could double the recipe for a double layer cake and cut smaller pieces.

Chocolate Beet Cake

Cake
1 medium Beet, fresh, (2″ dia)
1 teaspoon Canola Oil
1/2 cup Butter, unsalted
1/3 cup Cocoa, dry powder, unsweetened
3/4 cup sugar substitute
1 teaspoon Baking Soda
1 Egg
1 teaspoon Vanilla Extract
1 cup Carbquick or other low carb flour *
1/4 cup Almond flour
1 tablespoon coconut flour

Icing
6 tablespoons whipped cream or Cool Whip
2 tablespoons cocoa powder
2 tablespoons sugar free powdered sugar **

* For gluten free cake, I would suggest using 3/4 cup almond flour, 1/4 cup coconut flour and 1 extra egg

** To make powdered sugar, put 1/4 cup Splenda or Ideal granulated sugar in a food processor and process until it is powdered, then measure it out.

Poke the beet with a knife a couple of times then wrap the beet in plastic wrap and microwave for about three to four minutes until a fork inserted goes in easily. Let cool, then peel. Cut into pieces, then process in a food processor until it is finely grated. Yes, it will try to dye everything red. This should make about 3/4 cup of grated or almost pureed beets.

Preheat the oven to 350° F. Coat a 9-inch round cake pan with cooking spray. Line the bottom of the pan with parchment and coat the parchment with cooking spray. Dust the pans with coconut flour, tapping out any excess.

Mix the flour, cocoa powder, baking soda, and a dash of salt in a medium bowl. Use a mixer to beat the butter and sugar on medium speed until fluffy, about 3 minutes. Beat in the egg, then mix in the grated beets and the vanilla. Use the low speed and gradually add half of the flour mixture, beating until it is fully mixed. Add 1/2 cup plus 1 tablespoon hot tap water and the remaining flour mixture. Mix on medium speed until smooth. Pour the batter into the prepared pan.

Bake the cake on the middle rack, rotating halfway through baking, until a toothpick inserted in the center of the cake comes out clean, about 25 minutes. Cool the cake on a rack for 10 to 15 minutes and then turn it out onto a rack and peel off the parchment. Let the cake cool completely.

To ice, this is best done just before serving the cake. If you aren’t going to eat the whole cake, then only ice what you are serving. Since this is whipped cream, it will break down over time.

In a small bowl, mix together the whipped cream, cocoa powder and sugar free powdered sugar. Use a knife or small spatula to smooth over the top of the cake.
Serves 8.

Nutrition Info (without topping):
Calories: 175.8 Fat: 15.5 Net Carbs: 4.0 g Protein: 4.7 g
With topping
Calories: 188.3 Fat: 16.3 Net Carbs: 5.5 g Protein: 4.9 g

Posted on 11/16/2013