Tag Archives: baked eggs

Atkins Diet Tips, Healthy Life

Induction Diet – Day 3

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Continuing on my journey, I’m up to day 3 of my induction run. I’m still doing fine and getting plenty of food. So yesterday, June 8, 2016, this is my menu for the day:

Breakfast:

Food NC
Baked ham & eggs 1.6
Tea 0
Vitamin B12 Gummy 1

Baked Ham and Eggs

1 slice Ham
2 Eggs
4 leaves Baby Spinach, torn
2 tablespoons shredded Cheddar Cheese
Salt and Pepper to taste

Preheat oven to 350 degrees (F).

Spray a 1 cup ramekin (small casserole dish) with baking spray and rub with butter. Add the ham and spinach to the dish. In a small bowl, beat the eggs with a teaspoon of water, then add seasoning and shredded cheese and stir them in. Pour over the ham and spinach.

Bake for 15 to 20 minutes until the eggs are completely set. If you pull them out too soon and they are runny, return them to the hot oven to cook another 5 minutes.

Makes 1 serving.

Nutrition Information:
Calories: 276 Fat: 195 g Net Carbs: 1.6 g Protein:22.3 g

Lunch:

Food NC
Mozzarella Cheese 2
Sugar-free pickles 1
mayonnaise 0
MIM 0.6

 

Grilled Cheese Sandwich with Pickles

I was so eager to eat this that I forgot to take a photo until halfway through it.

Yep, I made a grilled cheese sandwich with mozzarella cheese, which is absolutely delicious. This was very satisfying. I made a flax meal Muffin in a Minute for my bread. This is the basic Atkins recipe, but I do a couple of things differently. While you usually don’t eat bread during induction, the flax meal version is okay for it.

For the MIM

1 Egg
1 tablespoon Olive Oil
2 tablespoon Golden Flax Meal
Pinch Salt and Pepper
1 tablespoon Grated Parmesan Cheese

In a 3 to 3 1/2 inch round bowl, add the egg and olive oil and mix together with a whisk or rubber spatula. Add the flax meal, seasonings and Parmesan cheese. Mix well. Tap the bowl a few times to eliminate air bubbles.

Microwave for one minute. Let rest and cool for a few minutes so it is easier to cut. Use a serrated knife to cut the muffin horizontally across the middle.

To make the Grilled Cheese

1/3 to 1/2 cup shredded Mozzarella Cheese or 2 slices of it.
1 tablespoon Butter

Spread butter on the top of the muffin and set aside for the moment. Heat a non-stick skillet over medium high heat. Then put about 1/3 to 1/2 cup of mozzarella cheese on top (or you can use two slices). Put the top over the cheese, buttered side up, then flip the sandwich and place it into the skillet. Let cook for about 5 minutes or until the cheese begins to melt. Use a spatula or wooden spoon to press down on the sandwich. Butter the exposed side of the muffin, then turn the muffin over. You may have to hold it down with your fingers to keep the pieces together. Cook the bottom for another 5 minutes until it is a golden brown.

Remove from the skillet to a serving plate. Add a tablespoon of mayonnaise and a pair of sugar-free sweet pickles or whichever pickle you prefer.

Makes one serving.

Nutrition Information:
Calories:626 Fat: 55.8 g Net Carbs: 2.6 g Protein: 27.5 g

For Dinner:

Food NC
Italian-style Meatloaf 3.8
Turnip Home Fries 3
Green Salad 2

 

When I originally made the meatloaf, I served it with Brussels Sprouts and Green Giant Cauli-rice with Sweet Potatoes.

The Italian Style Meatloaf is one that I made a week or so ago and had in the freezer. You can find the recipe here.

To make the turnips, cut into cubes and cook in hot water until they are fork tender. Drain and dry off. Put a tablespoon of butter into a skillet to melt, then add the turnips and salt and pepper to taste. Cook until they turn a light brown.

I confess, I am getting a little tired of the green salad. Will be looking for different salad ingredients on Saturday.

That sums up the day. To top it off, I had one of the new Atkins Lemon Bars for dessert and that was 3 more net carbs.  Total for the day was 18 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

Breakfast & Brunch, Recipes

Simple Baked Eggs for One Or Two

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