Mini Crustless Breakfast Quiche

Mini Crustless Breakfast Quiche
Source: http://heavenlyhomemakers.com/mini-crustless-breakfast-quiches

Yield: 24 portions

12 eggs
3/4 cup heavy cream
1/4 teaspoon sea salt
1  cup shredded cheddar (or whatever cheese you want)

Begin your quiches by whisking together the eggs, cream, salt and cheese in a large mixing bowl.   Sprinkle in any “add in” ingredients you wish (a total of 1 cup of add-ins).  Stir them around with a fork.  Scoop mixture into 24 well buttered regular sized muffin tins.  Bake in a 350° oven for 20-30 minutes, or until the middle of each quiche doesn’t jiggle.

Add In Ideas:
Cooked sausage
Chopped ham
Chopped and cooked bacon
Sauteed veggies
Raw spinach
Cooked chicken
Taco seasoned meat

Can be frozen.


 

Servings	Calories	Fat	Carbs	Fiber	Protein
24	80	7	1	0	4

Amount	Measure	Ingredient	Class
12	each	eggs	dairy
3/4	cup	heavy cream	dairy
1	cup	cheese, cheddar, shredded	dairy

Cheddar and Onion Quiche

Cheddar and Onion Quiche
Source: http://genaw.com/lowcarb/cheddar_onion_quiche.html

Yield: 6 servings

1 medium onion, chopped, 4 ounces
1-2 tablespoons butter
6 eggs
1 cup heavy cream
8 ounces cheddar cheese, shredded
1/2 teaspoon salt
Dash pepper
Dash garlic powder
1/2 lb mushrooms, sliced (optional)

Saute the onion (and mushrooms, if using) in butter until tender. Grease a 9-10" pie plate. Arrange the cheese evenly in the plate; top with the onions. Beat the eggs, cream and seasonings. Pour evenly over the onions. Bake at 350º 35-40 minutes until a knife inserted in the center comes out clean. Let stand 10 minutes before cutting.

Can be frozen

 
 Without mushrooms:

Servings	Calories	Fat	Carbs	Fiber	Protein
6	404	36	4	0	17

 With mushrooms:
 

Servings	Calories	Fat	Carbs	Fiber	Protein
6	412	36	5	1	18

Amount	Measure	Ingredient	Class
1	each	onion, medium	produce
2	Tbsp	butter	dairy
6	each	eggs	dairy
1	cup	heavy cream	dairy
8	oz	cheese, cheddar, shredded	dairy
1/4	tsp	garlic powder	spices
1/2	lb	mushrooms	produce

Crispy Cabbage

Crispy Cabbage
Source: http://www.genaw.com/lowcarb/crispy_cabbage.html

Yield: 6 servings

1 medium head cabbage, about 27 ounces before trimming
4 tablespoons butter, melted
Salt and pepper

Cut the cabbage into 1-inch wedges making sure to keep the core intact on every wedge. See the photo below. You may lose a few of the lose outer leaves that aren't attached to the core. Place the cabbage on a baking sheet and brush with the melted butter. Sprinkle with salt and pepper. Turn the wedges over and do the same on the other side. Roast at 450º until the cabbage is browned around the edges, about 20-25 minutes.

Can be frozen.



 

Servings	Calories	Fat	Carbs	Fiber	Protein
6	98	8	7	3	2

 

Amount	Measure	Ingredient	Class
1	head	cabbage, medium	produce
4	Tbsp	butter	dairy

Crab Cakes

Crab Cakes
Source: http://www.genaw.com/lowcarb/crab_cakes.html

Yield: 6 servings

6 ounces crab meat *
1 pound pollock, cooked and flaked **
1/4 cup mayonnaise
2 tablespoons fresh parsley, chopped fine
4 green onions, chopped fine
2 teaspoons Old Bay seasoning
1/2 teaspoon coriander
1/8 teaspoon cayenne
1/4 teaspoon pepper
1/2 teaspoon hot sauce
2 egg whites
1/2 cup unsweetened coconut, finely ground
Oil, for frying

In a medium bowl, break up the pollock with your fingers until it's finely shredded. Stir in all of the remaining ingredients, except the crab meat, coconut and oil, until well blended. Gently fold in the crab meat, trying not to break it up too much. Divide into 6 equal portions on a wax paper-lined baking sheet. Gently shape into patties with your hands; chill two hours. Put the coconut in a small shallow dish. Carefully set one crab cake in the coconut and gently turn over to coat the other side; place back on the wax paper. Repeat to coat all of the patties. Chill at least 1 hour. Heat the oil in a skillet over medium heat. Fry the patties 4-5 minutes per side, flipping carefully, until golden brown on each side.

Can be frozen, but they get a little watery

* I used the fresh kind that's found in the seafood department, not canned. It comes in a foil pouch and contains no added liquid. If you use canned crab meat, you may need two cans to get a full 6 ounces after draining.
** You should end up with about 8 ounces of cooked fish. I used 2 fillets (12 ounces total) and came a bit short with only a 7 ounce yield. If you can't get pollock, any mild white fish will work.

 

Servings	Calories	Fat	Carbs	Fiber	Protein
6	292	22	2	1	21

 

Amount	Measure	Ingredient	Class
6	oz	crab meat	meat
1	lb	fish, pollock	meat
1/4	cup	mayonnaise	condiments
2	Tbsp	parsley, fresh	produce
4	each	green onions	produce
2	tsp	Old Bay	spices
1/2	tsp	coriander	spices
1/8	tsp	cayenne	spices
1/2	tsp	hot sauce	condiments
2	each	eggs	dairy
1/2	cup	coconut, unsweetened	baking
1	pkg	oil, for frying	baking

Low-Carb, Gluten-Free Meatloaf with Bacon

Low-Carb, Gluten-Free Meatloaf with Bacon
Source: http://www.squidoo.com/killermeatloaf

Yield: 6 servings
Prep Time: 15 minutes
Total Time: 1 hour 15 minutes

2 lb ground beef
8-oz can tomato sauce
3 or 4 tbsp tamari sauce (soy sauce is fine if you are not avoiding gluten)
1 tbsp onion powder
1 tbsp dried parsley
salt & pepper to taste
3 or 4 cloves garlic minced very fine
2 eggs slightly beaten
1/2 to 3/4 cup Parmesan / Romano / other shaker-style cheese (or combine!)
1 slice chopped uncooked bacon

Mix all the ingredients together. Don't overhandle the meat, just mix enough to incorporate the ingredients.

Shape lightly into a casserole or other deep dish.

Bake uncovered at 350* for approximately one hour.

About 10 minutes before removing from oven, add a thick layer of grated cheese, preferably cheddar, and allow it to melt.

 

Servings	Calories	Fat	Carbs	Fiber	Protein
6	502	31	4	1	48

 

Amount	Measure	Ingredient	Class
2	lb	beef, ground	meat
8	oz	tomato sauce	canned
4	Tbsp	soy sauce, tamari	condiments
1	Tbsp	onion powder	spices
1	Tbsp	parsley, dry	spices
4	cloves	garlic	produce
2	each	eggs	dairy
3/4	cup	cheese, Parmesan	dairy
1	slice	bacon	meat
1/2	cup	cheese, Cheddar	dairy

Mockafoni and Cheese

Mockafoni and Cheese
Source: http://www.genaw.com/lowcarb/mockafoni_cheese.html

Yield: 4 servings

16 ounce bag frozen cauliflower
4 ounces cream cheese
2 tablespoons heavy cream or low carb milk
4 ounces cheddar cheese, shredded
2 green onions, finely chopped
1 teaspoon minced chives, optional
1/2 teaspoon salt, or to taste
1/2 teaspoon pepper, or to taste
2 ounces cheddar cheese, shredded

Cook the cauliflower until tender; drain well. In a 1 1/2 quart casserole; soften the cream cheese in the microwave about 30-40 seconds on HIGH. Whisk in the cream until smooth, then stir in 4 ounces cheddar cheese. Microwave on MEDIUM about 2-3 minutes or until the cheese is melted. Stir well until creamy and smooth, microwaving a little longer if necessary. Stir in the green onions, chives, salt and pepper. Add the cauliflower and gently fold into the cheese sauce to coat well. Adjust the seasonings if needed. Top with the remaining 2 ounces cheese and bake at 350º for 35 minutes, until bubbly and brown on top.

Can be frozen

 

Servings	Calories	Fat	Carbs	Fiber	Protein
4	326	27	8	3	15

 

Amount	Measure	Ingredient	Class
16	oz	cauliflower, frozen	frozen
4-Jan	oz	cheese, cream	dairy
2	Tbsp	heavy cream	dairy
6	oz	cheese, Cheddar, shredded	dairy
2-Jan	each	onions, green	produce
1-Jan	tsp	chives (optional)	produce

Variable Beef, Alfredo Style

Variable Beef, Alfredo Style
Source: https://docs.google.com/document/d/1nFFXn_Uve5uh0qtqdAa0HvpEqqwKn6K00Z773pgLmEw/edit?pli=1

Yield: 1 serving

5 oz cooked ground beef
1 cup frozen broccoli
1/4 cup Classico Sun-Dried Tomato Alfredo

Heat the beef and broccoli in the microwave for 3 minutes, or until hot.  Add sauce, stir to combine.

You can prepare a week's worth of this in advance by browning 2 pounds of ground beef at a time and portioning out into 6 containers.  You'll need 2-3 bags of broccoli.



 

Servings	Calories	Fat	Carbs	Fiber	Protein
1	470	29	8	2	42

 

Amount	Measure	Ingredient	Class
5	oz	beef, ground	meat
1	cup	broccoli	frozen
1/4	cup	Classico Sun-Dried Tomato Alfredo	condiments

Variable Beef, Salsa Style

Variable Beef, Salsa Style
Source: https://docs.google.com/document/d/1nFFXn_Uve5uh0qtqdAa0HvpEqqwKn6K00Z773pgLmEw/edit?pli=1

Yield: 1 serving

5 oz cooked ground beef
1 cup frozen broccoli
1/4 cup Herdez salsa (or other low-carb salsa brand)
1 Tbsp sour cream
1 oz shredded cheddar

Heat the beef and broccoli in the microwave for 3 minutes, or until hot.  Add salsa, sour cream, and cheddar, stir to combine.

You can prepare a week's worth of this in advance by browning 2 pounds of ground beef at a time and portioning out into 6 containers.  You'll need 2-3 bags of broccoli.

Servings	Calories	Fat	Carbs	Fiber	Protein
1	573	37	7	2	48

Amount	Measure	Ingredient	Class
5	oz	beef, ground	meat
1	cup	broccoli	frozen
1/4	cup	salsa, Herdez	condiments
1	Tbsp	sour cream	dairy
1	oz	cheese, Cheddar, shredded	dairy