Easy Cheesy Frittata

I’ve adapted this recipe from http://www.kraftfoods.com.  It makes 6 servings, 1 slice each.  Cal. 120, Fat 7 g, Sodium 260 mg., Carb 2 g, Fiber 0 g, Sugars 0 g, Protein 13 g.

INGREDIENTS:

  • 4 eggs
  • 4 egg whites
  • 2 Tbsp. water
  • 1/2 cup chopped seeded tomatoes
  • 1 cup Mozzarella cheese, divided
  • 2 slices bacon, crisply cooked, crumbled
  • 1/4 cup chopped fresh basil

INSTRUCTIONS:

  1. Preheat oven to 350F.  Beat eggs, egg whites and water in medium bowl with wire whisk until well blended.
  2. Stir in tomatoes, 1/2 cup of the cheese, the bacon and basil.  Pour into greased 9-inch pie plate.
  3. Bake 25 min. or until puffed and golden brown.  Sprinkle with remaining 1/2 cup cheese.  Bake an additional 5 min. or until cheese is melted.

Light and Fluffy Coconut Flour Pancakes (Low Carb and Gluten-Free)

01db2854dc9edd9e8b70366e4cf3da015ef062ccb9

Another recipe from http://www.alldayidreamaboutfood.com.  This recipe yields approximately 10-12 pancakes.  I sometimes double this recipe because they are so good, even as a snack or for breakfast the following day.  The net carb count is 3.5 g per 2 pancakes.  I usually add sugar-free chocolate chips (which adds another carb or two to each pancake).

INGREDIENTS:

  • 1/2 cup coconut flour
  • 3 tbsp granulated sugar substitute, i.e., Swerve or Xylitol
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 6 large eggs, lightly beaten
  • 1/4 cup butter, melted
  • 1 cup almond milk
  • 1/2 tsp vanilla extract
  • Additional butter or oil for the pan

INSTRUCTIONS:

  1. Preheat oven to 200F (optional).
  2. In a large bowl, whisk together coconut flour, sugar substitute, baking powder and salt.  In a medium bowl, whisk together eggs, melted butter, almond milk and vanilla extract.  Add the mixture to the coconut flour mixture and stir well to combine. (Make sure to smash clumps.)  Add sugar-free chocolate chips, optional.
  3. Heat a large skillet over medium high heat and brush with vegetable oil or melted butter.  Scoop two heaping tablespoons of batter onto skillet and spread into a 3 to 4 inch circle.  Repeat until you can’t fit any more pancakes into the skillet (you should be able to get 3 or 4 in).
  4. Cook until bottom is golden brown and top is set around the edges.  Flip carefully and continue to cook until second side is golden brown.  Remove from pan and keep warm on plate or baking sheet in oven, while repeating with remaining batter.

Almond Joy Pancakes (Gluten Free)

image

This is a recipe I adapted from LizDellaCroce (The Lemon Bowl).  It is my favorite low-carb and gluten-free recipe so far.  The recipe says it serves 12 (but I like to make pancakes a little larger).  I got 10 normal-size pancakes.  Each pancake is 4 net carbs each or if you like them a little larger like I do, they are probably about 4.5 net carbs each.  Chocolate, coconut and almonds — what more can you ask for??

INGREDIENTS:

  • 1/2 cup coconut flour
  • 1/3 cup unsweetened shredded coconut
  • 1/4 cup sweetener of choice
  • 1/2 tsp baking powder
  • 1/2 tsp salt (or salt substitute)
  • 6 large eggs
  • 1/4 cup coconut oil, melted
  • 1/2 to 1 cup unsweetened almond milk
  • 1 tsp almond extract
  • 1/4 cup toasted, slivered almonds
  • 2 ounces 85 – 90% cacao chocolate, finely chopped
  • Additional oil for the pan

INSTRUCTIONS:

  1. In a large bowl, whisk together coconut flour, shredded coconut, sweetener, baking powder and salt. 
  2. Stir in eggs, coconut oil, 1/2 cup of the almond milk and the almond extract.  Add additional almond milk as needed.  Your batter should be thicker than traditional pancake batter, but not so thick that you can’t pour it and spread it around the pan.  Coconut flour batters also tend to thicken up as they sit so you can add additional milk partway through, if needed.
  3. Stir in toasted almonds and chopped chocolate.
  4. Heat a large skillet over medium heat and brush with additional coconut oil or another cooking oil.  Scoop about 2 heaping tablespoons of batter onto skillet and spread into a 4 inch circle.  Repeat until you can’t fit any more pancakes into skillet (you should get 3 or 4 in).
  5. Cook until the bottom is golden brown and the top is set around the edges. 
  6. Flip and continue cooking until second side is golden brown.  Remove from pan and keep warm.  Repeat with remaining batter.  

Carbmasters at Fry’s

image

Just another helpful tip that you all know about, but Fry’s has a yogurt called Carbmaster.  This really isn’t your normal yogurt per se but more like a greek yogurt (which I didn’t think I would like).  However, these have around 4 net carbs each.  I haven’t tried all of the flavors, but my favorites so far are banana cream pie, caramel spice cake, tropical fruit and carrot cake.  I also like to add slivered almonds or shredded unsweetened coconut or strawberries or blueberries into my Carbmaster.  This is a great breakfast food and tastes like dessert!  🙂

Chompie’s Low Carb Bread

image

I believe I shared this with everyone but I found low carb bread made by Chompie’s at Sprouts.  The sesame bread has only 1 net carb per slice and the cinnamon raisin bread has only 2 net carbs.  It is obviously more expensive than regular bread and it requires refrigeration but it is not too bad.  I really like the cinnamon raisin bread toasted with sugar-free jam.  I also used it this morning to make french toast with sugar-free syrup.  Yum!

Breakfast sausage and egg muffins

I found this recipe on-line and made it last week. Ate the muffins all week as I was driving to work. Easy and filling.

  • 1/2 lb sausage (I used pork but next time going to look for a turkey sausage)
  • 1 bell pepper (or spinach)
  • 8 eggs
  • salt and pepper
  • 1 cup cheddar cheese

Brown and drain the meat. Beat the eggs in a bowl. Add the meat, cheese and ingredients. Pour into greased full size muffin pan 2/3 full.  Bake 350  degrees for 30 minutes.egg sausage muffins