Tag Archives: eggs

Breakfast & Brunch, Main Dish, Mexican/Spanish Recipes, Pork, Recipes

Celebrate with a Chorizo Frittata

Photo of Chorizo Frittata by Rene Averett

With Cinco de Mayo–a really good day to celebrate all things Mexican–just around the corner, so to speak, I thought it would be a good time to try a couple of new Mexican food recipes. Although I’m not sure this frittata would be classified as Mexican, it does have all the flavors of the culture. In Spain or Portugal, this would be called a Chorizo Tortilla, but not so much in Mexico where the tortilla is a thin flatbread versus an egg frittata.

The base recipe for this came from Atkins, but I changed quite a bit about it and I think it’s safe to say it’s my adaptation. I added turnips into it although you can also use potatoes. To keep the carbs low, stick with turnips. If you have lots of carbs to play with, then go with potatoes. You could also substitute in thinly sliced zucchini, Mexican variety of course. (They’re a little more rounded than the normal type.)

Photo of frittata in pan.
Chorizo Frittata in cast iron pan before serving.

Chorizo and Chiles Frittata

1/2 lb. Chorizo sausage, Basque-style
1 medium Turnip, sliced thinly
4 large Eggs
1/4 medium Onion, chopped
4 oz. can Green Chiles, chopped
1 tablespoon Jalapeno pepper, chopped
1 small Tomato, diced or chopped
1/2 teaspoon Seasoning Salt
1/4 teaspoon Black Pepper
1 cup Cheddar Jack Cheese or Mexican Cheese Combo mix
1/2 teaspoon Red Pepper (optional)
1 tablespoon Butter

Peel and slice the turnip or potato into thin slices. Bring a pan of water to a boil and cook for about three to five minutes until the slices are fork tender. This may vary depending on how thick the slices are. OR put the slices into a bowl, cover with a plate and put in the microwave for 2 minutes. Drain off any water and set aside.

Break the eggs into a bowl, whisk until mixed and slightly frothy, add the seasonings, chiles, and tomatoes. Add 1/2 cup of cheese. Set aside.

In a medium-sized cast iron or other oven-safe, deep skillet, add a little oil and sauté the onions until they are just slightly cooked. Remove to a plate. Lower the heat to medium-high.

Add the chorizo broken into small pieces or thin slices and cook until all pieces are seared. Remove the chorizo from the pan. Add butter and let it melt, then add layer the turnip slices over the bottom of the pan and cook for a couple of minutes until they begin to brown, then turn them over. Cook another minute or so, then add the chorizo on top of the turnips.

Stir the egg mixture and pour over the top of the chorizo and turnips. Let cook for about four to six minutes, lifting the sides of the bottom with a spatula occasionally.

Turn on the broiler. Be sure to use a potholder when picking up the skillet. Place the skillet under the broiler and cook for three minutes. Pull the pan out carefully and sprinkle the remaining cheese over the top. Return to the broiler for another two minutes to melt the cheese.

Remove to a heat safe surface and let the frittata set for about five minutes before cutting. Serve with sour cream and/or guacamole if desired.

Makes four servings.

Nutrition Information per serving:
Calories: 485.3 Fat: 39.6 g Net Carbs: 4.2 g Protein: 26.5 g

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!

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

Induction Eating Plan – Day 7

Here I am at the end of the first week of the two week period. So far, so good. And this week ended with something a little special, a delightful whipped cream cheese, pumpkin, and cream dessert.  For the most part, there were a couple of repeats in the plan. If I make enough for two and I’m the only one eating, the food comes back into the menu pretty quickly.

You’ll notice I seldom have snacks in my eating. When I do, they tend to be carb free and things like a cup of bullion, a stick of 0 carb cheese, a piece of chicken or maybe a low carb serving of pork rinds. The joy of a this life style is that there a lots of things you can eat if you’re hungry that don’t cost you any carbohydrates,

So here’s what I have for the day:

6/11/2017 Food NC
breakfast Flax Waffle 0.6
1 slice Bacon 0
Butter 0
Syrup 0
Coffee 1
B12 Gummie 1
lunch Mozzarella Grilled Cheese 2
Flaxmeal muffin 0.6
Sugar free pickle 1
Mayonnaise 0
dinner Grilled Chicken Kabab 4
Asparagus 1.9
Salad with pico 1.2
Pumpkin Mousse 3.1
Cool Whip 0.5
16.9

 

Breakfast was a repeat of the previous day with the Flax Waffle with bacon. I love this waffle, so it will be a staple in the future, although I have several other tasty waffle options.

For those who would like to try something else, how about a Scot’s Egg? These can be made the night before and either warmed up or eaten at room temperature, which makes them a great choice to take to work or school or wherever.

Scottish Eggs

Or possibly Scot’s Eggs, but not Scotch Eggs since there isn’t a trace of alcohol in them.  This is a low carb adaptation of the famous Scottish recipe for these delightfully tasty sausage and eggs that can be breakfast, lunch or dinner.  We used to take them to SCA weekends and they were wonderful when cold or just warmed by the sun as a snack or quick lunch.

4 medium-sized eggs, hard boiled
1 large egg, beaten (see Note)
1/2 lb ground sausage meat
1 teaspoon ground sage
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon chopped chives
1 teaspoon dried parsley. Crushed
1 tablespoon dried celeriac (optional)
1 tablespoon low carb flour or coconut flour
1/4 cup almond flour

Bring four eggs to room temperature, then place them in a pan of cold tap water. Bring to a boil and turn off the heat. Remove from the heat and let the eggs continue to cook in the water for another 9 or 10 minutes. Run cold water over the eggs or plunge them into a bowl of ice water. This helps separation from the shell. I’ve had best results when cooking them the day before (or hours before) and putting them in the refrigerator. When the eggs are cooled, peel them carefully.

Preheat oven to 400 degrees. Spray a baking pan with non-stick cooking spray.

Mix the sausage meat and seasonings together. Split meat into four equal balls, then flatten a ball of meat.

On a saucer, spread the coconut flour around. Beat the uncooked egg in a small bowl and use another shallow bowl to put the almond flour. Mix 1/2 teaspoon of dried sage and a pinch or two of salt and pepper into the almond flour.

Take one hard boiled egg, roll it in the coconut flour, then wrap the sausage around it, completely enclosing it. Seal the meat by pressing it with your fingers.

(See note) Dip the wrapped egg in the beaten egg, then roll in the almond flour. Place on the baking sheet, then repeat this with the other three eggs.

Bake for about 35 minutes. The sausage should be cooked completely through with no pink showing. If there is pink, then cook it a little longer.

Cut the eggs in half, if you wish, and serve with any sauce or dressing you would like or just eat as they are. Makes 4 servings.

Nutrition Info: per egg (with breading)
Calories: 328 Fat: 25.5 g Net Carbs: 2.5 g Protein: 19.2 g

Note: For induction, omit the flour coating, egg wash, and almond flour coating. It will reduce you net carbs by at least 1 carb.

My lunch was also a duplicate from earlier in the week, the flax meal muffin with mozzarella cheese, only I added two thin slices of ham in the middle. Delicious. Again, a filling and delightful lunch.

Dinner was Chicken Kabob. You can either prepare this on a grill or in the broiler. I went the broiler route.

Chicken Kabob

2 plump half-breasts of Chicken
1/2 Bell Pepper, red, green, or yellow
1/4 medium Red Onion
1 teaspoon BBQ Seasoning or other condiments of choice

You will need two large skewers

Cut the chicken into large cubes. Cut the bell peppers into quarters, then again across the middle to make 8 square or rectangular pieces. Cut the onion across the middle and separate the layers.

Thread the chicken, peppers, and onion onto the skewer in alternating pieces. Sprinkle seasonings on all sides.

Heat the broiler to 485 degrees (F.) or bring the grill to ready to cook temperature. If you’re using briquettes, this will take from 10 to 30 minutes depending on the type used.

In the broiler, cook the skewers about 5 minutes on each side, then check the temperature. They should be 165 degrees F. in the middle. If not quite there, cook another 5 minutes.

The grill will take about 35 minutes to cook. Turn over to cook each side.

Makes 2 servings.

Nutrition information per serving:
Calories:163 Fat:3.2 g Net Carbs:4.0 g Protein: 27.4 g

Asparagus with Mayonnaise

This is a recipe I’ve had for ages and love. Very simple and so good!

10 plump Asparagus spear, trimmed
1 tablespoon Butter
2 tablespoons Mayonnaise
1 tablespoon Grated Parmesan Cheese

Melt the butter in a skillet and saute the asparagus until just tender, about 5 minutes.

In the hot broiler, put the spears side by side into two groups on a piece of aluminum foil, then spoon 1 tablespoon of mayonnaise on each bunch and spread around the middle. Sprinke 1/2 of the cheese on each bunch. Broil until the mayonnaise is lightly browned, about 3 to 5 minutes. Watch closely.

Use a pancake turner (spatula) to pick up the bunch and put on the serving plate.

Makes two servings.

Nutrition information per serving:
Calories:17 Fat: 3.7 g Net Carbs: 2.0 g  Protein:3.0 g

And for dessert:

Pumpkin Cream Cheese Mousse

This is so easy you’ll want to make it often. And it’s completely legal on Induction. Use a mixer or blender to get this as smooth and creamy as possible. Don’t over-whip though.

4 oz. Cream Cheese
4 oz. Pumpkin Puree
4 oz. Heavy Whipping Cream
Pinch Salt
1/2 teaspoon Pumpkin Pie Spice
Dash ground clove (optional)
2 tablespoons Sugar Substitute
1/3 teaspoon Vanilla Extract

Blend cream cheese and pumpkin until they are smooth. Add rest of the ingredients and beat until whipped and fluffy.

Spoon into serving glasses and refrigerate at least 2 hours.

Makes four 1/2 cup servings

Nutrition Information per serving:
Calories: 212 Fat: 21 g Net Carbs: 3.1 g Protein: 3.2 g

That’s it for this day. Second week starts tomorrow.

Atkins Diet Tips, Breakfast & Brunch, Healthy Life, Main Dish, Mexican/Spanish Recipes, Pork, Recipes

Induction Eating Plan – Day 2

1 Comment

Today is the second day of the 20 net carbs or less diet plan. It’s not bad, really, but then I’ve done it before and my usual intake is about 23 net carbs. I’ve been exceeding them a little, which is why I’ve gained weight.  Boy, I have a slooooow metabolism.  Anyway, I’m on day 2 and here’s the menu for June 7, 2017. (I’m one day behind on reporting if you recall.)

If you’re doing this, remember to get enough salt, drink a cup of bullion to help with that, and drink lots of water. Your body goes into withdrawal a bit and you can feel lightheaded and sluggish while you’re adapting to the change in your diet.

Food NC
chorizo scramble 2
Coffee with creamer 1
1/2 tortilla 1.5
Vitamin B12 Gummie 1


Chorizo and Eggs Scrambled

These are super-easy to make and you can use either Mexican-style or Basque-style chorizo. The former has a more liquid chile and melts more than the Basque type. But both work very well. I have a recipe on the site already for this, but the super low version I made follows:

4 oz. Chorizo, Mexican or Basque style
2-3 large Eggs
1 teaspoon dehydrated Minced Onions
2 tablespoons Cheddar Cheese, shredded
6 leaves Baby Spinach, torn into pieces

Break the eggs into a bowl and whisk until mixed, add a little water and the dehydrated onions. Stir, then set aside.

In a skillet, cook the chorizo over medium high heat. Use a spatula to cut and separate the meat until it looks like ground beef. Cook until lightly browned. Stir the egg mixture again, then pour into the skillet, reducing the heat a little so the eggs don’t cook too quickly. Stir the eggs and chorizo together and cook until they begin to firm up. Sprinkle the cheese and the spinach over the top, then stir into the mixture. When the eggs are done to your liking, remove from the heat and serve.

Makes 2 servings

Nutrition information per serving (with 2 eggs):
Calories: 351.4 Fat: 28.2 g Net Carbs: 2.0 g Protein: 21.4 g

The third egg adds about 30 calories and 0.2 net carbs

Lunch:

Food NC
Tuna Salad 2.3
Green Salad 1.6

 

Simple Tuna & Egg Salad

I like my tuna salad with a little bit of sweet, which I get from adding sweet pickles. There are several brands of sugar-free sweet pickles at the markets. I use Del Monte’s. I had left over salad from the first day, so that was the nest for the tuna salad.

5 oz. Tuna, canned or in packet
1 hard boiled egg
2 tablespoons Sugar-free Pickle Relish or chopped Sugar-free pickles
1/4 cup Mayonnaise
1 tablespoon Sugar-free Pickle juice
Pepper to taste
Salt to taste

Put the tuna into a bowl and break it up with a fork or a spatula. Cut the peeled hard-boiled egg into sections and chop it up with the fork, then add to the tuna. Add mayonnaise and mix into the tuna and egg, then add the chopped pickles or relish and the juice. Mix well.

Makes two servings. Great served over a green salad.

Nutrition Information per serving:
Calories: 283 Fat: 23.4 g Net Carbs: 2.3 g Protein: 17.1 g

Dinner and Dessert:

Food NC
Chile Verde with 3.5
1/2 cup Riced Cauliflower
1/4 avocado sliced 0.8
1 T Avocado Salsa 1
1 T Cheddar Cheese 0
Microwave Cheesecake 1.25
1 tsp Raspberry Sauce 0.25


Chile Verde Casserole

Really easy to make . I use Herdez Green Chile Salsa, which comes out to 8 net carbs per 1/2 cup. I find per-made PIco de Gallo at my grocery store. If you can’t find it, then it is chopped tomatoes, onions, garlic, peppers, and cilantro. Find a recipe here at All Recipes.

1 lb Pork Loin or Pork Chop, cubed
1/2 cup Green Chile Salsa
1/2 cup pre-made Pico de Gallo
Salt and Pepper to taste
1 tablespoon Olive Oil
2 cups riced Cauliflower

Pre-cook the riced cauliflower in a pan or the microwave for about 6 minutes to soften.

In a hot skillet, add the olive oil then add the pork and cook until browned. Stir in the green chile salsa and 1/4 cup water, then turn the heat to a high simmer. Let cook about 10 minutes until the pork is tender. Add the Pico de Gallo and seasonings. Let cook another 10 minutes, then stir in the riced cauliflower. Cook, stirring occasionally, for about 10 more minutes until the dish is thickened and the cauli-rice is hot. Serve.

Makes 4 servings.

Nutrition information per serving:
Calories: 295 Fat: 15.5 g Net Carbs: 3.5 g Protein: 33.1 g

For the Microwave Cheesecake, please visit this great website where I found it a few years ago.  Total carbs for the day is 16.5 g.

That’s it for this day. Be back tomorrow with more.

Breakfast & Brunch, Recipes

Easy Chorizo and Eggs Brunch

Here’s my second Cinco de Mayo recipe suggestion. This is a great breakfast or brunch meal and it’s easy to make.

A simple dish, but delicious and satisfying. This used the Mexican-style chili sauce chorizo that is very moist and cooks into the egg well. If you buy the chorizo in a long tube, it is usually 12 oz. folded in half in the grocery. Use 1/4 of the tube for the recipe. The secret ingredient in this is ricotta cheese , which adds a little more substance to the scramble.

Pork Chorizo image
This is the pork chorizo type that I used in this recipe. You can also get it in beef or a combination.

Chorizo and Eggs Deluxe

2 Eggs
3 oz. Chorizo
2 tablespoon Ricotta Cheese
1 teaspoon dried Onion Flakes or 1 tablespoon chopped Green Onions
1/4 cup Cheddar Jack Cheese
Salt and Pepper to taste
1 low carb Tortilla, cut in half

Heat a small skillet and add the chorizo to cook down over medium high heat, stir until it melts. Beat the eggs in a small bowl and add dried onions to soften. (If you’re using green onions, do not add them at this time.)

Tear one half of the tortilla into small pieces and set aside. Cut the other half into two pieces, butter, and place under the broiler to lightly toast. This won’t take long, about a minute, so watch closely so it doesn’t burn.

When the chorizo is melted, add the eggs and ricotta cheese. Stir with a wooden spoon so the dish is blended as the eggs begin to cook. Add the cheese and seasonings and cook until the egg is cooked to your preference and the cheese is melted. (If you are using green onions, add with the cheese or use them as topping.)

Put the toasted tortilla on the plate and serve the eggs on top.

Makes two servings

Nutrition Information per serving:
Calories: 306 Fat: 23.1 g Net Carbs: 3.5 g Protein: 20.4 g