Tag Archives: eggs

Breakfast & Brunch, Product Review, Recipes

Use Prepared Mix to Make a Fiesta Scramble Breakfast Bowl

Mann's Nourish Bowl

I noticed this newish product in my grocery store among the prepared salad ingredients and bowls of cut fruit. I’d seen Mann’s Nourish Bowls on their web site when I was checking on what other prepared fresh vegetables they had. The Nourish Bowls are a complete meal for one that you may have to add an ingredient or two to complete. In this case, this was the Breakfast Fiesta Scramble bowl.

According to the instructions on the package, you just add two beaten eggs, pour in the included packet of sauce with chicken chorizo, and put it in your microwave for two or three minutes to cook. Add the small package of grated cheese on top and viola! You have breakfast. Well, I couldn’t let it sit at that since I prefer cooking my eggs in a skillet — not that I haven’t used the microwave. But in this case, I think all the fresh ingredients gained from cooking on the stove top. I did add a little extra cheese as the package has maybe a quarter of a cup. I also added two more eggs to make a total of four to serve two people. Honestly, they’ve packed enough veggies into this bowl to easily feed two and possibly three people unless you’re super hungry.

What kind of veggies, you may be asking? Good, low-carb ones. It includes cauliflower, kohlrabi, butternut squash, and kale. The packet also includes the sauce with chicken chorizo, (trust me, not a lot of it. In fact, I couldn’t really distinguish it in the sauce) and the packet of cheddar-jack cheese. You could make your own mix by chopping up equal parts of the same vegetables, but this is really convenient.

So, below are the directions to make the basic Fiesta Scramble Bowl using four eggs to serve two people. Below that are two possible variations to add more meat and flavor to the basic bowl. To be frank, I think there’s enough for two servings easily, and it wouldn’t be hard to eke out a third serving, which in turn keeps the carbs lower.

After this recipe, I’ve added two possible variations on the basic recipe that will bring more and different flavors to the bowls.

Image: Fiesta Breakfast Scramble

Fiesta Scramble Bowl

1 package Mann’s Nourish Bowls Breakfast Fiesta Scramble
4 Eggs
1 tablespoon Butter

Add butter to a large skillet and melt. Stir in the vegetables from the Fiesta Scramble package and stir fry for about 5 minutes to soften the veggies. Check to make sure that the butternut cubes are almost tender. If not, stir fry a little longer.

In the meantime, break four eggs and add pepper then whisk in preparation.

When the veggies are softened, add the packet of sauce with the chorizo chicken in it. Stir it in well and rinse the package in about two tablespoons of water, then add it to the skillet. Stir until the sauce is mixed evenly.

Add the whisked eggs and stir to scramble them into the veggies. Cook and stir until the eggs are firm. Remove from heat and sprinkle cheese on top.

Makes two servings.

Image: Nutrition Info - Basic Bowl

Variation #1 – Mexican Fiesta Bowl

1 package Mann’s Nourish Bowls Breakfast Fiesta Scramble
4 Eggs
1 tablespoon Butter
1 Chorizo sausage
1/2 teaspoon Cayenne Pepper
1/4 cup Onions, chopped
1/4 cup Cheddar Jack Cheese

In a large skillet, add the ground chorizo sausage or cut the sausage into thin slices and put in the pan. Cook and stir for a few minutes to get the chorizo done. Remove to a plate while you add the chopped onions and saute them for a couple of minutes, then add the vegetables from the Nourish Bowl packet. Cook and stir for about 5 to 8 minutes to mostly cook the veggies.

Add the chorizo back to the pan, then add the sauce from the kit. Stir to combine with the vegetables. rinse the package in about two tablespoons of water, then add it to the skillet. Stir until the sauce is mixed evenly.

Add the whisked eggs and stir to scramble them into the veggies. Cook and stir until the eggs are firm. Remove from heat and sprinkle cheese on top.

Makes two to three servings.

Image: Nutrition Info Mexican Bowl

Variation #2 – Italian Breakfast Bowl

1 package Mann’s Nourish Bowls Breakfast Fiesta Scramble
4 Eggs
1 tablespoon Butter
1/2 teaspoon Italian Seasoning
1/2 cup Tomatoes, diced
3 slices Bacon, cooked & broken into pieces
1/3 cup Mozzarella Cheese

Don’t use the cheese included in the kit.

Cook the bacon and break it into pieces. Cut up the tomato into small cubes.

Add butter to a large skillet and melt. Stir in the vegetables from the Fiesta Scramble package and stir fry for about 5 to 8 minutes to soften the veggies. Check to make sure that the butternut cubes are almost tender. If not, stir fry a little longer.

In the meantime, break four eggs and add pepper then whisk in preparation to cook.

When the veggies are softened, add the packet of sauce with the chorizo chicken in it, the bacon, and the tomatoes. Stir it in well and rinse the package in about two tablespoons of water, then add it to the skillet. Stir until the sauce is mixed evenly.

Add the whisked eggs and stir to scramble them into the veggies. Cook and stir until the eggs are firm. Remove from heat and sprinkle cheese on top.

Makes two to three servings.

Image: Nutrition Info: Italian Style Bowl

Breakfast & Brunch, Mexican/Spanish Recipes, Recipes

Spice it up with a Spanish Omelet Pepper Ring

Image: Spanish Omelet Pepper Ring

The first time I heard of a Spanish omelet was when I was a child watching an episode of “Dragnet,” and Friday’s partner was cooking one when Friday stopped by his home. My grandmother promptly made one for me the next morning based on the one in the show.

I’ve seen eggs cooked in bell pepper rings on a Keto diet as well as Atkins. It’s an excellent low carb option, but I decided to kick it up a level by making a Spanish omelet in the ring. It’s still simple to do and tastes muy fabulous.

Spanish Omelet in Bell Pepper Rings

2 Bell Pepper rings*
2 Eggs
1 tablespoon Ricotta Cheese
1/4 teaspoon Mrs. Dash Garlic and Herb Seasoning
1/4 cup Cheddar Cheese
2 tablespoon Salsa
Salt and Pepper to taste

*To cut the rings, use a large bell pepper, slice off the top (or the bottom), remove the seeds, and cut across the pepper at about 1/2 inch to cut a ring. Repeat for the second ring. The pepper makes from 3 to 4 rings. Save the top and bottom for using elsewhere.

Put the pepper rings on a paper towel and microwave for 30 to 40 seconds to just soften it a little.

In a bowl, break the eggs, add the ricotta cheese and seasoning and whisk together until well mixed.

Heat a pan to medium-high heat and add a little butter. When it is melted and sizzling, put in the pepper rings and divide the egg mixture between them. The egg will leak out some, so use a spatula to push the egg back against the peppers. The eggs should begin to set with 15 to 20 seconds.

Once they are set, lower the temperature a little, put a lid over the pan and cook for about five minutes, then flip the eggs over. Put 2 tablespoons cheese on top and add a tablespoon of salsa. Let the cheese melt a little, then remove to a plate.

Makes two servings. (Or one hungry person serving.)

Appetizers, Recipes, Vegetables & Salads

Broccoli Bacon Bites appetizer for any party

Photo: Broccoli Bacon Bites

Recently, this recipe came around on my Facebook feed as one of those tasty, simple-to-make appetizers that work well for a party. The original recipe said to fry them in fryer– you can do that if you’d like, but I wanted mine to be a little lighter and without the extra oil flavor, so I decided to bake them.

To make this low carb required only one change, swapping out regular flour for low carb flour. In my case, I used Bakesquick, but you can use whichever one you prefer, such as almond flour or CarbQuick.

While I simply dropped my batter on a parchment paper, you can also put these in mini cupcake pans with papers so they retain a more compact shape. This is a versatile recipe and you can easily swap in cauliflower for the broccoli, add peppers, or other spices to it to personalize your bites.

Broccoli Bacon Bites

1/2 cup Bacon, chopped
3 cups Broccoli, chopped (or Cauliflower)
1 teaspoon Salt
1/4 cup Water
4 Eggs
1 teaspoon Pepper
2 cups Cheddar Cheese, shredded
1/4 cup Green Onions, chopped
1/2 cup Low Carb Flour

Preheat oven to 375 degrees (F.) Prepare a baking pan with parchment and spray with oil.

Put broccoli in a microwaveable bowl, add salt and water. Microwave for 3 minutes until almost tender. Drain.

In a bowl, put all the ingredients and mix together well. Use a small scoop to form balls and place each on the parchment-covered baking pan.

Cook for 15 to 18 minutes until golden brown.

Remove to serving plate and put out a bowl of Ranch Dressing for a dipper.

Makes 40 to 45 bites. (I got 42, but some were quite a bit larger than the rest.)

Photo: Nutrition for Broccoli Bacon Bites

Breakfast & Brunch, Main Dish, Pork, Recipes

A Touch of Cajun in this spicy frittata

Photo: Cajun Frittata with salad

Eggs baked into a quiche or a frittata is one of my favorite ways to prepare them. In many ways, a frittata is like a quiche without the crust, but I think it is much more flexible than the classic dish. It’s the more rustic cousin. The possibilities for fillings are numerous, so you can prepare it often and have a different recipe each time.

I bought some Cajun sausages made almost locally in Carson City, Nevada at our grocery store. They are spicy and delectable, so I decided to try them in a frittata. They brought just enough pepper to the dish to satisfy my desire for spicy food.

Sometimes a frittata has potatoes or zucchini in it, but for this one, I went with the low carb choice of a turnip chopped up. When fresh, they have a delightful taste. A bit of sugar substitute while cooking adds a touch of sweetness to them. If you don’t like turnips, then chop up zucchini instead.

Photo: Cajun Sausage Frittata in Skillet

Cajun Sausage Frittata

4 slices Bacon, cut into pieces and cooked
1/2 cup Onions, chopped
1/2 cup Sweet Mini Peppers or Bell Peppers, chopped
1/4 up Mushrooms, sliced or chopped
4 large Eggs
3 tablespoons Whipping Cream
1/4 teaspoon Black Pepper
1/4 teaspoon Salt
1 or 2 Cajun Style Andouille Smoked Pork Sausage
1 cup Cheddar Cheese,shredded
1 cup Turnips, cut into 1/2 inch cubes

Preheat oven to 375 degrees F.

Put the cubed turnips into a bowl, add 1 teaspoon water, a pinch of sugar substitute, and microwave for 2 minutes. Turnips should be fork tender, but not falling apart. Drain and set aside.

Slice the sausage into 1/4-inch pieces.

In a bowl, mix the eggs, whipping cream, salt, and pepper together. Add any additional spice you might like, such as a little red pepper or Italian seasoning.

Cook the bacon pieces in an oven safe 8-inch skillet, such as cast iron or copper. Cook the chopped onions, mushrooms, and sweet peppers in the same skillet until just tender. Add the turnips and mix the vegetables together well.

Stir the egg mixture and add in 1/2 cup of the cheese, then pour over the vegetables in the skillet. Lift the pan to distribute the egg mixture over all the vegetables, then let the eggs cook for about three to five minutes until they are beginning to set.

Bake in the oven for about 8 minutes until the eggs are almost done. Sprinkle the remaining cheese over the top and bake another 5 minutes to melt the cheese.

For a crisp topping, you can put it under the broiler for a couple of minutes.

Makes 4 to 6 servings, depending on appetite or if you’re serving it with a salad or fruit.

Nutrition Information per serving for 4 servings:
Calories: 375 Fat: 26.6 g Net Carbs:6.3 g Protein:25.1 g

Nutrition Information per serving for 6 servings:
Calories: 250 Fat:17.8 g Net Carbs: 4.1 g Protein:16.7 g

Recipes, Seafood, Vegetables & Salads

Delightful Summer Tuna and Cauliflower Salad

Photo: Tuna and Cauliflower Salad

Looking for summer to come around the corner any time now and my thoughts are turning to fresh, tasty salads. Actually, we had a hint of the warmer season this week in Reno before it turned chilly again. In celebration of those two days of bright sunshine and heat, I made this yummy tuna and cauliflower salad. It’s packed with delicious vegetables and enhanced with a light lemony mayonnaise dressing. If you like tuna, you should love it. If you don’t like tuna, here’s a tip… you can substitute in chopped chicken or turkey.

Tuna and Cauliflower Salad

2 cups Cauliflower flowerets
9 ounces White Tuna, water packed
3 tablespoons Lemon Juice, divided
2 hard boiled eggs, chopped
1/2 cup Jicama, cubed
12 oz. jar Artichoke Hearts, drained and quartered
2 tablespoons fresh Parsley, chopped
1/2 cup Mayonnaise
1/2 cup grated Cheddar Jack or Swiss Cheese
1 teaspoon Sugar Substitute
2 cups Mixed Lettuce, (Spring Mix)
8 Cherry Tomatoes (optional)*

Bring a pan of water to a boil and cook the cauliflower for about 15 minutes until fork tender. Drain thoroughly.

Drain tuna and place in a large salad bowl. Use a fork to flake it apart. Sprinkle with 1 tablespoon lemon juice and gently toss.

Add artichoke hearts, cauliflower, cheese, jicama, and eggs and toss together gently.

In a small bowl, mix the mayonnaise with remaining lemon juice, sugar substitute, and parsley to make a creamy lemon dressing. About 30 minutes before serving, add dressing to the salad, toss gently and chill for about 15 to 30 minutes, then serve over a 1/2 cup mixed lettuce in each bowl.

Makes 4 servings.

Nutrition information per serving: (without tomatoes)
Calories: 430 Fat: 32.8 g Net Carbs: 4.5 g Protein: 26.1 g

* With tomatoes, add 0.5 net carbs per tomato.

TIP: Use foil packaged tuna packed in water instead of canned tuna. It’s a little dryer so it doesn’t need to be drained, and it doesn’t carry the tinny taste of canned tuna.

Without the tomatoes, this recipe is suitable for Induction on the Atkins Low Carb Diet.