Acapolco Baked Eggs
Ingredients:
• 8 large eggs
• 2/3 cup shredded cheddar cheese – sharp
• 2 tablespoons butter
• 4 ounces green chilies -- canned, chopped
• 6 tablespoons cream
• 3/4 teaspoon salt
• 1/4 teaspoon pepper
• 2/3 cup picante sauce – optional
• 1 small tomato -- thin slices
Instructions:
Put butter in 8" square baking pan. Set in 350* oven to melt. Shake pan to distribute butter evenly. Slightly beat eggs, cream, salt and pepper; pour into pan. Bake at 350 for 10 minutes or until eggs begin to set. Sprinkle with cheese and chilies. Draw a wide metal spatula across bottom of pan several times to break up mixture. Bake, breaking up mixture again several times, for 5 more minutes or until has desired doneness.
Serve with picante sauce if desired.
Garnish with sliced tomatoes.
Per serving with picante sauce: 7.8 minus 1.2 gr. fiber= 6.6 carbs & 17 gr. protein
Per serving
without picante sauce: 5.3 minus 0.7 gr. fiber= 4.6 carbs & 16.5 gr. protein
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Bacon & Egg Casserole
Ingredients:
• 4 strips bacon
• 18 large eggs
• 1/2 cup cream
• 1/2 cup water
• 1 cup grated cheddar cheese
• 1 cup sour cream
• 1/4 cup sliced green onions
• 1 teaspoon salt
• 1/2 teaspoon pepper
Instructions:
In a skillet, cook bacon until crisp. Remove to paper towel to drain. In a large bowl, beat the eggs; add the cream, water, sour cream, and onions, S&P; stir well to combine. Pour into a greased 13"x9" pan. Crumble bacon & sprinkle on top
Bake, uncovered at 325*F for 40-45 minutes or until a knife inserted comes out clean. Let stand for 5 minutes before serving.
10 servings at 2.7 minus 0.1 grams Fiber = 2.6 carbs & 14.2 gr. protein per serving.
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Blueberry French Toast
Ingredients:
• 12 slices Low carb bread
• 8 oz Cream cheese
• 1 c Fresh or frozen blueberries
• 12 Eggs
• 1 c Cream
• 1 c Water
• 1/3 c Low carb maple syrup
• 1/2 c Splenda
• 1 T Cornstarch
• 1/2 c Water
• 1/2 c Fresh or frozen blueberries
Instructions:
Make sure the bread is day old and a bit dry. Cut bread into 1"
cubes. Place half in a 9 x 13 pan sprayed with Pam. Cut cream cheese
into 1" cubes and place over bread. Top with blueberries and
remaining bread.
In large bowl, combine eggs, cream, water, and syrup; mix well and
pour over bread mixture. Cover and chill 8 hours or overnight.
Remove from refrigerator 30 minutes before baking. Cover and bake at
350 degrees for 30 minutes. Uncover and bake 30 minutes longer or
until golden brown and center is set.
In saucepan, combine splenda and cornstarch, then add water. Bring
to a boil over medium heat; boil for 3 minutes, stirring constantly.
Stir in blueberries, reduce heat. Simmer for 8-10 minutes or until
berries have burst. Serve over French toast.
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Hearty Grain High-Fiber Hot Cereal
Ingredients:
• 1/4 cup wheat bran
• 2 fiber Rye Wasa crackers
• 1/8 cup flax seed
• 1 1/2 to 2 cups water
Instructions:
Crush the crackers into the water and add the rest of the ingredients. Cook until it thickens to a consistency like any hot cereal. If you need to add more water, go ahead. Portion this out in bowls-it should make 2 servings. Add topping of choice. I like butter, sweetener, cream and cinnamon.
Per recipe: 20 Gm carb/13 Gm fiber
Per serving: 10 Gm carb/6.5 Gm fiber
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Chocolate Protein Waffles
Ingredients:
• 2 large eggs
• 1/4 cup cream -- w/1/4 cup water
• 1/2 cup Soy Protein Powder, Chocolate
• 1 1/2 teaspoons cocoa
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 2 teaspoons oil
• 1 teaspoon vanilla
• 1/4 cup cold water -- or less*
• Cooking spray
Instructions:
Filling recipe to follow. In a bowl, beat the eggs & cream. Add the oil & vanilla; beat well. In a separate bowl mix together all the dry ingredients, add to the egg mixture, and beat well. Gradually add the 1/4 cup water* until batter is the consistency of waffle batter {fairly thick}
Preheat waffle iron, spray with cooking spray then add a heaping spoonful of batter onto each waffle square. Cook until no more steam is coming from iron. Continue until batter is used. Serve like a sandwich, with 2 Tablespoons chocolate cream cheese spread in between.
Serving: 8 waffles using a scant 1/4 cup of batter per waffle. For 6, use 1/3 cup batter. Per waffle: 0.9 minus 0.1 gr. fiber= 0.8 carbs & 7.6 grams protein
Filling carbs are to be added to serving.
Chocolate Filling for Chocolate Waffles
• 1/2 cup cream cheese – softened
• 1 1/2 teaspoons cocoa
• 1 tablespoon splenda
• 1/2 teaspoon chocolate extract – optional
• 1/2 teaspoon vanilla
Mix all ingredients together until very creamy. Store in a covered container in the fridge.
Per T: 1 carb & 2.1 gr. protein
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Strawberry Whipped Cream Crepes
Crepes:
• 2 eggs
• 1/3 cup heavy cream
• 1/3 cup water
• 2 Tbsp. butter, melted
• 1/4 tsp. Salt
• 1 dropper stevia extract
• 3 Tbsp. soy protein powder
Cream:
• 1/2-cup heavy cream (or more if you like lots of cream!)
• 1/2-1 tsp. Vanilla
• 1/2-1 dropper stevia extract
• 1 1/2 cups strawberries, sliced
2 Servings = 4 nice size pancakes
5.5 carbs per serving
To make cream: beat cream until stiff; add vanilla and stevia to taste.
To make crepes: whisk together eggs, cream, water, butter, salt, and stevia until well mixed. Add protein powder and whisk until smooth. Heat frying pan to medium hot, melt a little butter in pan, and pour in 1/6 of crepe batter, tilting pan this way and that so that batter spreads out. Cook until top is dry and full of air holes, then turn and cook briefly on second side. Remove to plate and set aside while cook remaining crepes.
To assemble: Place crepe on plate with good side down. Spread with cream. Top with 1/4-cup strawberries, and fold top of crepe over cream and strawberries. Top crepe with dollop of whipped cream and slice of strawberry.
Serving: 6 crepes
1 carb per crepe, which makes a single serving about 4 carbs.
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Granola
Ingredients:
• 8 Wasa Fiber Rye Crispbreads
• 1/2 cup All-Bran® Cereal
• 1 cup flax seed meal
• 1 cup chopped nuts
• 6 ounces Barbo's Maple Syrup
Instructions:
Mix all dry ingredients together in bowl. Add syrup and mix, mix, mix. Spread on cookie sheet lined with non-stick liner. Bake at 300 for 20 minutes, stirring halfway through. Immediately remove from sheet into bowl and break up.
Notes: 8 Wasa = 32 grams carbs, minus 16 grams fiber
Barbo's syrup is 12.5 grams carbo
23.9 carbos
Total 23.9 + 32 + 12.5 = 68.4
fiber = 29.5 68.4 minus 29.5
38.9 total carbs
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Breakfast Nut Bread or Muffins
Ingredients:
• 2 large eggs
• 1/2 cup cream
• 1/2 cup water
• 1/2 cup melted butter
• 1 teaspoon vanilla
• 1 cup ground almonds -- or your choice
• 1 ounce whey protein powder
• 1/2 cup bran
• 1/4 cup Atkins Bake mix
• 1/2 cup splenda
• 1 teaspoon cinnamon
• 1/2 teaspoon allspice
• 1/4 teaspoon ginger
• 1 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1 teaspoon maple extract – optional
Instructions:
Preheat oven to 350°F. Mix eggs, cream, water and vanilla in small bowl. Melt butter in saucepan or microwave and add to cream mixture. In large bowl, sift together dry ingredients. Add wet mixture to dry a little at a time, mixing well. Pour into 12 greased muffin tins or a loaf pan or a round cake pan. Bake 15 minutes {for the muffins}, 30-40 minutes for the loaf or until edges are browned and a toothpick inserted in the middle comes out mostly dry. Serve warm with SS sweetened cinnamon cream cheese.
12 servings at 6 minus 2.1 gr. fiber= 3.9 carbs & 7.7 grams protein
*These puff up on top like regular muffins.
**Vanilla Praline whey powder would be nice to use in place of the plain whey.
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Pancakes Hi Pro Low Carb
In a Blender Place:
• 3 eggs
• ½ c. cottage cheese, small curd 4%
• 1-2 tbs. oil or melted butter
• ¼ c. Atkins Baking Mix
• Dash of salt
• 2 tbs. Splenda
• 1 tsp. Vanilla
• ¼ tsp. baking powder
Instructions:
Whirl until smooth. Cook in a greased non-stick skillet; until golden brown on each side. Drizzle with melted butter and serve with low carb hot maple syrup
2 Servings = 4 nice size pancakes
5.5 carbs per serving
Note: Soy flour could be used instead of Atkins Mix and sour cream instead of cottage cheese.
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Vanilla Praline Waffles
Ingredients:
• 1/4 cup water
• 1/2 cup cream
• 1 1/2 tablespoons canola oil
• 1 large egg
• 3/4 cup Designer Whey, Vanilla Praline
• 1/2 teaspoon vanilla
• 1 tablespoon splenda
• 1 teaspoon baking powder
Instructions:
Mix together and cook in waffle iron 3 minutes or until done. Top with butter and topping/syrup of your choice; just remember to add in the carbs.
Total carbs: 24.6{Divide by number of waffles made}
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Breakfast
