Frittata 

I had never tasted one, but I found a recipe for a frittata. Made one for lunch. It says to put into two frittata dishes. I made it in a cast iron frying pan. It was great. I had all the ingredients, too.

l tbsp butter or oil 1/2 onion chopped 1 cup chopped kale or spinach Clove, chopped (I used dried) Mushrooms chopped 4 eggs 1/2 - 1 Cup grated cheddar cheese" Season to taste *Optional, chopped green pepper Oven 400 degrees In the skillet sautee onion (and pepper) until softened. Add Kale and garlic Stirring until softened down Whisk eggs and cheese and seasonings Add to pan with kale Bake 10 minutes Cut into fourths

Whole thing: 3 carbs - 27protein

LOW CARB EGG MCMUFFIN

Mix in a bowl,
1 Tbsp soft butter
1/8 C Flaxseed meal
1/8 C Almond meal (Can use all flaxseed or all almond meal if you would rather)
1/4 Tsp Baking powder
1 egg

You can add sweetner if you wish, but I don't like it when I make it to use with eggs. Can also add nuts

Mix well and pour into a greased cup/mug and microwave on high for 1 minute (I use a custard bowl.)

When it's finished, turn out on a plate and let cool enough to handle and cut it in half and butter.

Make the egg, breaking the yolk. I tilt the pan and keep pushing it together to keep it from spreading too wide.

I steal one of Stevebert's breakfast sausage patties and heat it in a frying pan.

Put it all together with a piece of cheese and you have a wonderful egg mcmuffin.

5 carbs
3 fiber
10.5 protein

CHICKEN NUGGETS

 16 CARBS & 14 FIBER

Cut up boneless chicken in bite-sized pieces
Beat two eggs in bowl
In another bowl, add almond flour plus spices
     You can do Italian with Italian seasoning and garlic
      What ever seasonings you like. I use sea salt, pepper, garlic pepper and lemon pepper

Heat oil in a pan
Dip pieces of chicken in the egg then in the seasoned flour
Fry until nice and brown.

Or bake for 10-15 minutes at 350 degrees  Or if your oven is hotter, until nice and brown and crispy

Can use BBQ sauce or honey for dipping.

Low Carb Pizza

One low carb tortilla
Italian seasoning
Garlic powder
Butter
Grated mozzarella cheese
Your toppings of choice.
    Mine are: Tomato sauce, pepperoni, green pepper on husband's, onion, olive, mushrooms

Butter tortilla and sprinkle garlic powder and Italian seasoning on it. Bake for 3-5 minutes (Don't over cook it)  Let cool.

Add toppings, cook 5-10 minutes - until the cheese is melted

Cheeseburger Casserole

1 lb hamburger
Crumbled bacon
4 eggs
1/2 Cup cream
6 oz shreded cheddar cheese
Onion
Garlic, pepper, salt to taste
Vegetable (I used Kale cut up)

Preheat the oven to 350 degrees and grease an 8 X 8 square pan

Heat a large skillet over medium heat.

Cook the beef with onion, garlic powder, salt and pepper and drain

Spread beef onto the bottom of the square pan

layer bacon - Layer vegetable next

In a small bowl whisk eggs, cream and half the cheese until mixed well

Pour egg mixture over the top of the meat. Cover everything

Cover with the rest of the cheese

Bake 30-35 minutes or until golden brown on top. Cool and serve

1.6 carbs - 28.7 protein for whole casserold

Italian Casserole [Noodleless Lasagna]

350 degrees for 1/2 hour

1 lb hamburger

1 C spaghetti sauce

1 can or 1 C fresh, mushrooms

1 C ricotta (or cottage) cheese

1 egg beaten

Mozzarella cheese - grated

pepperoni

onion to taste

black olives - optional

Instructions:

Brown the beef and onions

Add spaghetti sauce and mushrooms and  some Italian seasoning

Simmer 10 minutes

In a bowl

Mix ricotta (cottage) cheese, egg and 1/4 mozz cheese, Italian seasoning

Grease square baking dish - I use spray coconut oil or olive oil

Spread some of the grated cheese for crust

Lay out 16 pieces of pepperoni

Spread beef mixture over the top

Spread the cheese mixture from the bowl over the top of that

Spread black olives on top of that mixture

Spread another 16  pieces of pepperoni on top

Sprinkle the last of the grated cheese over the top

NOTES: I usually end up putting in more cottage cheese to cover better

I grate more cheese, and sometimes combine Mozz. cheese and Cheddar cheese together to make more.

Whole casserole = 195 protein 13 net carbs

I make my own spaghetti sauce but you can use bottled if you wish

Making sugar-free apple crisp.


I make home made apple sauce. Cut up the peeled and cored apples and cook them in a small amount of water, un...til soft and most of the water is gone.

Add cinnamon only and use a potato masher to mash them. I make mine chunky, especially if I'm using it in crisp. Let cool


Spray olive oil (Pam now makes olive oil instead of that bad stuff) into a square pan.


put the cooled apple sauce in the bottom, saving a bit in a small bowl set aside. even it out in the pan.


Open a sugar-free white or yellow cake mix. I usually buy cupcake size, because I will use all of it.


Cover the apple sauce with a half of the regular sized cake mix and even out.


Cut pats of butter to cover the top. I use 16 pats in a square pan.


Put in oven at 350 degrees and bake until the top is nice and brown. I like mine kind of dark brown.


(Depending on the oven but it can take anywhere from 45 minutes to an hour but check it after a half hour)


Take the small bowl that was set aside to the computer and eat while the rest is baking.


We squirt a bit of sugar free caramel on top and whipping cream made with sugar substitute.