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Low Carb Recipes, Plus More! (All Plans Welcome!)

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MORTICIAADDAMS
MORTICIAADDAMS's Photo SparkPoints: (267,061)
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7/7/13 11:30 A

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sounds great!

-American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. - Dave Barry
-My doctor told me to stop having intimate dinners for four; unless there are three other people. - Orson Welles
-The food here is terrible, and the portions are too small. - Woody Allen

Co-Leader "Smart Carbing"
Co-Leader "Low Carb For Dummies"
Co-Leader "South Beach Diet"


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XANADUREALM
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6/30/13 8:54 A

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Here is my recipe for Turkey Sausage:

recipes.sparkpeople.com/recipe-detail.asp?
recipe=325914


Please reduce the amount of salt (I don't know how to edit the recipe) See comments.

Xana



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SHARISHORTCAKE
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10/7/11 1:03 A

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You're more than welcome. Congratulations on the jeans! That's awesome!

When my husband came home and tried these he really liked them, the kids did too, but we all decided they are very much like baked oatmeal, if you've ever had that. We think this recipe would really be pretty good just put in a bowl and heated to make a hot cereal type breakfast, but very handy to have in the fridge for those busy mornings. Depending on how low you're keeping your carbs, you could put in a bit of oat flour to give it more of a cake-like texture. I also wonder about making muffins out of this batter.......Hmmmm.....

The only difference between a stumbling block and a stepping stone is attitude

Oh, Lord, keep your arm around my shoulder and your hand over my mouth!

So often times it happens that we live our lives in chains and we never even know we have the keys~~The Eagles, Already Gone


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TURNER0106
TURNER0106's Photo Posts: 26
10/6/11 9:14 P

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Wow! Thank you so much for answering all the questions and explaining it all so well. I am hoping to get to the grocery store thats on the other side of town and a few health food stores. I love the way you are always thinking of ways to change a recipe. And I can not wait to try these breakfast bars. I just hope mine turn out as good. I'd really like to try them with pumpkin. I love foods with that pumpkin spice flavor. Must stay away from starbucks this time of year!

I tend to try easy recipes since I work 6 days a week and never seem to have enough hours in the day. I am learning that planning and making things in advance are a big help. I just have to learn how to schedule my time to make it happen. I also need to figure out recipes that I can freeze so that if life gets in the way I still have backup supply so I don't have to slip.

I also have to add my little brag I have been doing the low carb for almost two weeks, stumbling as I go. But I bought a pair of jeans about a week ago. I ended up with a size 14, but I tried on the size 12 but they gave me muffin top so I went with the 14. Well I put them on today and I can't keep them up. My husband was joking that I could get a pair of boxers and fit right in. I can take them off and on without unziping them. I was sooo happy. Okay so back to recipes that make us skinny and healthy!

Thank you soooo Much SHARISHORTCAKE for all your help.

Diane



SHARISHORTCAKE
SHARISHORTCAKE's Photo Posts: 5,165
10/6/11 4:03 P

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OK, well, I didn't get to make them yesterday, but I did make them this morning. Here's my recipe:

Low Carb Applesauce Breakfast Bars
Preheat oven to 350. Spray a 13X9 baking dish with non stick spray.

2/3 Cup finely ground almond meal (I grind my own raw almonds as finely as I can get them)
1/3 Cup finely ground flax meal (I also grind my own flax seeds as finely as I can)
2/3 Cup xylitol
1/2 tsp baking soda
1/2 tsp salt
1/2 tsp ground ginger
1/2 tsp nutmeg
1/2 tsp cinnamon
Whisk the above ingredients together with a whisk.

In another bowl, Mix together:
1 egg
1 Cup unsweetened applesauce
1 tsp vanilla
1/4 Cup butter, softened

Combine the wet and dry ingredients. Pour them into the sprayed baking pan and bake 35 to 40 minutes, until the edges are dark brown and pulling away from the sides. Allow to cool and cut into 12 bars.
Nutrition Counts Per Piece: Calories=93, Carbs=2, Protein=2, Fat=8

I committed a little naughty and lightly sprinkled the top with powdered sugar--made it pretty, but it's already pretty sweet on it's own. The original recipe called for a powdered sugar glaze, so I felt it needed something pretty on top.

Here's my assessment of the recipe: The bars came out pretty flat, very very moist (a little less butter would probably be fine. The lack of flour makes the recipes come out more moist than usual, so I have to learn to cut the fat probably in 1/2), and very flavorful. I love the flavor, very "apply", quite sweet, and the spices are great I think. The goal here was to come up with a nutrition packed breakfast bar for my husband who usually doesn't take the time to eat a healthy breakfast before work. I would say this recipe accomplishes this goal. The spices are very very healthful too, so I try to use plenty of those. But because of the excessive moistness they can't be hand-held like I was hoping. This is an "eat it on a plate with a fork" kind of recipe I think.

When I convert a recipe to low carb I have found that the almond meal, if ground as finely as I can get it w/o turning it into almond butter, works great cup for cup in place of flour. I also usually use some ground flax meal in place of some of the flour. The original recipe for these bars called for 1 C flour soI used 2/3 C almond meal and 1/3 C flax. I think next time I'll use 1 C almond meal and ADD 1/3 C flax, to add more body.

You asked why I use both almond meal and flax. For me it's about the added nutrition. When I convert a recipe I'm trying to get rid of the no-no's, but I'm also trying to create "super foods", foods that are packed with nutrition and every ingredient does something extra good for you---no empty calories at all. Flax is one of those kinds of ingredients, so I add it whenever I can. I goes nicely with any kind of nut flour too. Also, flax has an equal amt of fiber and carbs, so the fiber cancels out the carbs, making it a great low carb ingredient.

I just plain forgot to do this today, but I usually use coconut oil in place of 1/2 or all of the butter or oil in a recipe. Coconut oil is another ingredient that I try to use as often as possible. It makes recipes very moist. The salt will have to be increased a little bit when using coconut oil in place of butter.

The xylitol is pretty easy to find. Some stores sell it, but I buy mine online, in bulk, to get a better price. It's more expensive than sugar, but I splurge since it's so healthy. Xylitol is 100% natural and has some nice health benefits. It's very low glycemic and has 0 net effective carbs, so you don't even have to count the carbs it adds to a recipe. It does measure spoon for spoon with regular sugar and is great in baking products because it doesn't have a bitter aftertaste. Here's some good information on xlitol:


www.superskinnyme.com/Xylitol.html

I found out about xylitol several years ago when a dr prescribed it, not as a sweetener, but as a daily supplement when I was on an anti-candida diet. I was to take a couple of TBS of it per day. I went to the health food store and found out it was a sweetener. The more I learned about it, the more I liked it, especially since I had decided years ago to avoid artificial sweeteners. (It's a little off-topic, but we make our own toothpaste with it, using xylitol, baking soda, and hydrogen peroxide---it's great for the teeth and gums!)

Well, I'm sure that's plenty of information for you to read for now! Oh--one more thing--these bars would be great and even more healthy if you used pureed pumpkin instead of applesauce. That's how I'm going to make them next.

Have a great day!emoticon




Edited by: SHARISHORTCAKE at: 10/6/2011 (16:05)
The only difference between a stumbling block and a stepping stone is attitude

Oh, Lord, keep your arm around my shoulder and your hand over my mouth!

So often times it happens that we live our lives in chains and we never even know we have the keys~~The Eagles, Already Gone


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TURNER0106
TURNER0106's Photo Posts: 26
10/6/11 9:37 A

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Okay so how did they turn out? My husband and I both love apples so I am interested in how this turned out. I am building my recipes and need all the help I can get from all of you wonderful people.

When taking a regular recipe how do you decide what to subsitute the flour with? I noticed you used both the almond meal and the Ground flax seed. Is it a texture thing that has you using both rather than just the almond meal.

Also the xylitol is it easy to find? does it measure spoon for spoon to regular sugar? is it less expensive then the liquid splenda?

Thanks,
Diane

Diane



SHARISHORTCAKE
SHARISHORTCAKE's Photo Posts: 5,165
10/5/11 3:05 P

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You're so right, Diane, it can become fun---MUCH more fun than other diet plans for sure. In fact, today I'm going to experiment with an apple bar recipe. It's cold and stormy and I'm in the mood to bake and NEED to heat the house up! So I found this awesome yummy apple bar recipe online awhile back, but I'm going to take out all the flour and sugar and substitute with almond meal, ground flax seed, xylitol (which is the natural sugar sub I usually bake with), and add coconut oil for 1/2 the butter and see how it comes out. If it's any good I'll let you know! emoticon

The only difference between a stumbling block and a stepping stone is attitude

Oh, Lord, keep your arm around my shoulder and your hand over my mouth!

So often times it happens that we live our lives in chains and we never even know we have the keys~~The Eagles, Already Gone


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TURNER0106
TURNER0106's Photo Posts: 26
10/5/11 12:55 P

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Its funny. When I first started the low carb diet a couple of weeks ago I was so over whelmed with what to eat what not to eat. Now when I see a low carb recipe I stat thinking how many ways I can change it but keep it low carb. But I said all along it would get easier as I time went on. This is just proof.
I also have to add a thanks to all the wonderful people who have helped and guided me. No matter how stupid the question. =)
Diane



SHARISHORTCAKE
SHARISHORTCAKE's Photo Posts: 5,165
10/5/11 12:42 P

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That is an awesome idea. Thank you!

The only difference between a stumbling block and a stepping stone is attitude

Oh, Lord, keep your arm around my shoulder and your hand over my mouth!

So often times it happens that we live our lives in chains and we never even know we have the keys~~The Eagles, Already Gone


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TURNER0106
TURNER0106's Photo Posts: 26
10/5/11 8:39 A

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No I put everything in the cup raw and cooked it. I put the sausage in not a thick layer and mashed it into place with a spoon. then the bacon wrapped (the bacon did not get real crunchy But I don't eat crunchy bacon) the I put a whole egg in it. Baked and they when almost done I sprinkled cheese on it and finished baking. I also poked the yoke to make sure it got done.
When I am running late I can pop a couple in the microwave and eat them on the way. Or I can cut it up and put it on one of the flat breads and make like a burrito. They are really good.
You could also scramble the egg in place of the whole egg or you could scramble the egg and add mushrooms, Onion, peppers and make like a mini omelet.



SHARISHORTCAKE
SHARISHORTCAKE's Photo Posts: 5,165
10/4/11 7:37 P

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That looks delicious! And kinda fun too. I'm assuming the sausage is cooked and the bacon is not?

The only difference between a stumbling block and a stepping stone is attitude

Oh, Lord, keep your arm around my shoulder and your hand over my mouth!

So often times it happens that we live our lives in chains and we never even know we have the keys~~The Eagles, Already Gone


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TURNER0106
TURNER0106's Photo Posts: 26
10/4/11 1:56 P

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Sorry I messed up the last post but this is the recipe I tried and love. I think it was from Ladymoonwillow.


Breakfast In A Cup (Low Carb) Recipe
The Recipe


4 eggs
4 slices of bacon
1/2 lb. loose sausage
grated cheddar cheese (optional)

Preheat oven to 350°F. Spray a muffin tin with non-stick spray. Line bottom of four muffin cups with loose sausage so that it covers the bottom of each one and pat down. Wrap bacon around inside "wall" of each cup. Crack an egg in each one. Bake approx 20 minutes until you see bacon is done. Sprinkle cheese on top of each one and bake until cheese is melted.
emoticon



SHARISHORTCAKE
SHARISHORTCAKE's Photo Posts: 5,165
10/4/11 12:34 P

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emoticonemoticon

The only difference between a stumbling block and a stepping stone is attitude

Oh, Lord, keep your arm around my shoulder and your hand over my mouth!

So often times it happens that we live our lives in chains and we never even know we have the keys~~The Eagles, Already Gone


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TURNER0106
TURNER0106's Photo Posts: 26
10/4/11 10:09 A

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I did get a chance to make this last night. For the mornings I'm running late or just need a change. They are really good. My daughter came over last night and she has 4 step kids all under 8 yrs old. I told her this would be great to have in the fridge and when she was running late, Microwave it; toast and english muffin, and they could eat it on the way.

Thanks again!
Diane



SHARISHORTCAKE
SHARISHORTCAKE's Photo Posts: 5,165
9/26/11 1:28 A

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Ham & Tomato Melts

Sliced ham , about 1/4 inch thick (one slice per serving)
Sliced tomatoes
Sliced cheese, sliced thinly

Preheat oven to about 450. On a baking pan place a slice of ham top with sliced tomatoes and sliced cheese. One is usually a pretty good serving, but you can make several if you're making breakfast for more than just yourself. Bake until cheese is bubbly and ham is heated thru. This is great all by itself for a quick breakfast, but if you are feeling like a treat, serve this next to some scrambled or fried egg and sliced avocado.

emoticonemoticonemoticon

The only difference between a stumbling block and a stepping stone is attitude

Oh, Lord, keep your arm around my shoulder and your hand over my mouth!

So often times it happens that we live our lives in chains and we never even know we have the keys~~The Eagles, Already Gone


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XANADUREALM
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9/13/11 7:13 A

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I found this this morning and wanted to share (BTW, its not carbless, but good):

Carbless Quesadilla Recipe

recipes.sparkpeople.com/recipe-detail.asp?
recipe=120338




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MAMA_HAWK
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1/5/09 11:47 A

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ASPARAGUS, BACON AND CHEESE FRITTATA

Recipe By :Sherry G. original
Serving Size : 2 Preparation Time :0:00
Categories : 10 carbs or less asparagus
Bacon Breakfast Cheese Green Bell Pepper Luncheon Milk Onion

6 stalks asparagus -- woody stems removed and cut in 1" pieces
2 slices canadian bacon -- cooked and diced
1/4 cup red onion -- diced
1/4 cup diced red bell pepper
4 large eggs -- beaten
2 tablespoons skim milk
2 tablespoons parmesan cheese -- grated
2 tablespoons cheddar cheese, lowfat -- grated
salt and pepper
dash cayenne
1 tablespoon fresh parsley -- chopped

In the same skillet you are going to use for the frittata, cook the bacon. Drain on paper towels and crumble.. Add asparagus pieces, red onion red bell pepper. Sauté 4 minutes until asparagus is crisp tender. Remove to a plate and pour off any remaining bacon fat.

Crumble bacon and put it back in skillet along with the vegetables over medium-low heat. .

In the meantime whisk the eggs together with the milk, half of the two cheeses, cayenne pepper, salt and pepper

Pour egg mixture over vegetables and gently stir to distribute all ingredients. cook gently until the bottom is slightly firm but not browned and the top is still shiny. Place the skillet under the broiler for 1 - 2 minutes to finish cooking.

Allow frittata to sit a few minutes before removing from pan to serving plate. Garnish with fresh parsley. Cut in wedges and serve with a crisp salad.


Per Serving (excluding unknown items): 257 Calories; 14g Fat (50.0% calories from fat); 24g Protein; 8g Carbohydrate; 2g Dietary Fiber; 444mg Cholesterol; 687mg Sodium.

Exchanges: 3 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1 Fat.

Sherry


One step at a time.

To quote Jimmy Valvano
NEVER GIVE UP, NEVER GIVE UP

Leader = HELTHY RECIPE ROOM

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JOYCEANN2
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12/27/08 9:40 A

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Sausage and Cheese Breakfast Cups
It's often said that breakfast is the most important meal of the day. That's because skipping your morning meal can lead to a dip in blood sugar that may cause cravings for unhealthy, refined foods. This cycle can lead to overeating and, thus, may impede your weight-loss efforts. Instead, start your day with this nutritious, mouthwatering meal. Not only will it keep you satisfied and stabilize your blood sugar, research shows that a morning meal can improve energy as well as work and school performance. This tasty recipe will be sure to get you going in the morning.

Sausage and Cheese Breakfast Cups (Phase 1)

Description
These egg "muffins" make a hearty breakfast that can be eaten on the run. Make them ahead and warm them in the microwave for a fast and slimming breakfast treat.

Makes 6 cups

Ingredients
4 ounces turkey sausage or crumbled turkey bacon
1/2 green bell pepper, chopped
1/4 onion, chopped
5 large eggs
1 can (12 ounces) sliced mushrooms, drained
1/2 cup (2 ounces) shredded, reduced-fat cheddar cheese

Instructions
Preheat the oven to 350°F. Coat a 6-cup nonstick muffin pan with cooking spray, or line with paper baking cups.

In a medium nonstick skillet over medium-high heat, cook the sausage, pepper, and onion for 5 minutes or until the sausage is no longer pink. Spoon the mixture into a bowl and cool slightly. Stir in the eggs and mushrooms. Evenly divide the mixture among the prepared muffin cups. Sprinkle with the cheese.

Bake for 20 minutes or until the egg is set.

Recipe reprinted with permission from The South Beach Diet Cookbook.Click here to pick up your copy of the book today.





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JOYCEANN2
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Baked Eggs with Spinach and Tomatoes



1 tablespoon olive oil
1 clove garlic, finely chopped
1 14.5-ounce can diced tomatoes, drained
Kosher salt and pepper
2 8-ounce bunches spinach, trimmed
8 eggs, separated (yolks kept whole, if possible)
4 ounces cream cheese (optional)

Heat oven to 400° F.

Heat the oil in a medium skillet over medium-high heat. Add the garlic and cook for 1 minute. Add the tomatoes, 1/2 teaspoon salt, and 1/4 teaspoon pepper and simmer for 3 minutes. Add the spinach and cook until it begins to wilt, 1 minute. Transfer to a 2-quart baking dish.

Beat the egg whites until foamy, about 30 seconds, then pour them over the spinach mixture. Carefully place the whole yolks over the top. Bake until the whites are set, 20 to 22 minutes.

Divide among individual plates. Add dollops of the cream cheese, if desired.

Tip: To separate an egg, crack the shell on a counter. Working over a bowl, hold the egg upright and separate the shell into halves. Carefully transfer the yolk back and forth from one eggshell half to the other, letting all the white slip out into the bowl.


Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 128(28% from fat); FAT 4g (sat 1g); CHOLESTEROL 0mg; CARBOHYDRATE 12g; SODIUM 547mg; PROTEIN 13g; FIBER 6g; SUGAR 4g




Support our troops
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DEBBEV
DEBBEV's Photo Posts: 4,722
10/12/08 4:12 P

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Tantalizing Turkey and Blue Cheese Meatballs

Yields: 6 servings

4 cloves garlic
1/2 onion, cut into chunks
2 jalapeno peppers, halved and seeded
1 pound ground turkey
3 tablespoons blue cheese
1/2 cup bread crumbs
3 egg whites 3 tablespoons olive oil
1 1/2 tablespoons soy sauce
1 tablespoon dried parsley
1 tablespoon Italian seasoning
1 tablespoon ground black
pepper
1 teaspoon chili powder

DIRECTIONS:

Preheat oven to 400 degrees F (200 degrees C). Line a rimmed baking sheet with aluminum foil and set aside.
Pulse garlic cloves in a food processor until minced. Add onion and jalapeno, and pulse until minced again. Scrape the onion mixture into a large bowl along with the turkey, blue cheese, bread crumbs, egg whites, and olive oil. Season with soy sauce, dried parsley, Italian seasoning, pepper, and chili powder. Mix well.
Roll the mixture into 2 inch balls, and place onto prepared baking sheet. Bake in preheated oven until golden brown, and no longer pink in the center, about 25 minutes.



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DEBBEV
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10/12/08 3:54 P

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Zesty Breakfast Burritos

Yields: 6 servings

1 pound ground pork
2 tablespoons vinegar
1 tablespoon chili powder
1 teaspoon dried oregano
1 teaspoon salt
1 garlic clove, minced
6 eggs
1/4 cup milk
1 tablespoon cooking oil
6 (8 inch) flour tortillas, warmed
taco sauce

Combine pork, vinegar, chili powder, oregano, salt and garlic; mix well. Cover and chill overnight. In a skillet over medium heat, cook pork mixture until no longer pink. Drain; keep warm. Beat eggs and milk. In another skillet, heat oil. Cook eggs over low heat until set, stirring occasionally. Spoon about 1/4 cup pork mixture and 1/4 cup eggs down the center of each tortilla. Top with taco sauce and roll up.



♥ .•*¨) -:¦: - •*´¨) ♥
Deb & Me Ling
Olive Branch, Ms.

Co Leader ~ Poodle Club

Treat stressful situations like a dog... If you can't eat it or play with it, just pee on it and walk away!


DEBBEV
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9/13/08 1:15 P

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Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 103.8
Total Fat: 6.8 g
Cholesterol: 0.0 mg
Sodium: 424.6 mg
Total Carbs: 3.0 g
Dietary Fiber: 2.0 g
Protein: 9.5 g



Ground Flax Meal Pancake or Muffin
Side Items Low Fat Low Fat Side Items Breakfast Side Items Breakfast Submitted by A*MINI*ME

mmm ! 2.24 points
6 Minutes to Prepare and Cook



Ingredients

1 tbsp. Flax Meal
Baking Soda, .25 tsp
*Egg white, 2 serving
Olive Oil, 1 tsp.
*Splenda No Calorie Sweetener, 1 tsp



Directions

cook as any other pancake.But be aware that flax meal does not "bubble" like white flour pancakes.
The same batter also makes a delightful muffin. Just pour batter in a cup & microwave for 1 - 2 minutes.
I like to add 1/2 tbsp, or less, of FF sour cream & top with sugar free preserves. I also like to put fruit in them.

Number of Servings: 1



♥ .•*¨) -:¦: - •*´¨) ♥
Deb & Me Ling
Olive Branch, Ms.

Co Leader ~ Poodle Club

Treat stressful situations like a dog... If you can't eat it or play with it, just pee on it and walk away!


ABITTWISTED
ABITTWISTED's Photo Posts: 69
6/24/08 3:54 A

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These are really good, Called Scotish Eggs.

www.wisegeek.com/what-are-scottish-eggs.ht
m


Induction 6/22/08


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DEBBEV
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4/7/08 2:17 P

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Breakfast Casserole

Serves - 8
Points - 4

Ingredients:
1 can reduced fat crescent rolls
1 1/2 cups fat free egg substitute
8 Healthy Choice Low Fat Breakfast Sausage
Patties (fully cooked), crumbled
1 cup fat free shredded cheddar cheese

Directions:
Preheat oven to 350 degrees.

Spray a 9" x 13" baking dish with non-stick
cooking spray. Roll out crescent rolls into
prepared baking dish, making sure to pinch
the seams and build up the sides. Put crumbled
sausage on rolls, pour eggs over and sprinkle
with cheese. Bake at 350 for about 30 minutes,
or until bottom is golden brown.

Nutrition Information:
171 cal., 5.4 g. fat, 0 g. fiber

With real cheese, whole egg, & no bread, it's low carb.



♥ .•*¨) -:¦: - •*´¨) ♥
Deb & Me Ling
Olive Branch, Ms.

Co Leader ~ Poodle Club

Treat stressful situations like a dog... If you can't eat it or play with it, just pee on it and walk away!


DEBBEV
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4/4/08 3:03 P

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"Turnip Green Omlet"

2 cups raw turnip greens
3 egg whites
2 tsp. olive oil.

coat pan with oil, add greens, cook until wilted, add 3 egg whites, cook until done. Serve hot.


♥ .•*¨) -:¦: - •*´¨) ♥
Deb & Me Ling
Olive Branch, Ms.

Co Leader ~ Poodle Club

Treat stressful situations like a dog... If you can't eat it or play with it, just pee on it and walk away!


LADYMOONWILLOW
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3/13/08 1:40 P

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I buy the Arnolds light wheat bread, just 6 carbs a slice and I have toast, two slices every day...very good and cheaper than the low carb bread in the stores.

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DEBBEV
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3/13/08 1:26 P

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OK, so WW & the ADA collaborated, & you "Stole" the idea! LOL!

Edited by: DEBBEV at: 3/13/2008 (13:25)

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american diabeties assoc..


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Joyce,
You "stole" some ideas from Weight Watchers. LOL!


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Here are some breakfast ideas for weekday or weekend scenarios:

Grab and go:

Hard-boil some eggs Sunday night. This is a quick way to get a good source of protein.
Toast whole grain bread (make sure it says 100% whole wheat) with peanut butter or hummus and drink a glass of milk.
Pack a healthy sandwich the night before to eat on your way. Sandwiches are not just for lunch anymore.
Mix high fiber cereal and nuts in your light yogurt.
Use fresh, frozen, or canned fruit to mix in with low-fat cottage cheese.
Stock individual cans of low-sodium vegetable juice and fruit cups for other grab and go items.
A little more leisurely:

Experiment with different types of oatmeal. Steel-cut, stone-ground, and Irish oats take longer to cook but have a much lower glycemic response than instant oatmeal. Sprinkle nuts on top.
Make an egg white omelet with sautéed vegetables. This is a nice way to sneak in extra vegetables in your daily meal plan.



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Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 254.1
Total Fat: 13.9 g
Cholesterol: 0.0 mg
Sodium: 315.6 mg
Total Carbs: 25.2 g
Dietary Fiber: 5.9 g
Protein: 9.8 g
See Full Information


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Triple Flax Meal Pancake With Banana
Side Items Breakfast
Submitted by DEBBSMITH_08

MMM!
6 Minutes to Prepare and Cook


Ingredients

**Flax Seed Meal (ground flax), 2 tbsp (remove)
Olive Oil, 2 1tsp (remove)
Baking Soda, .25 tsp (remove)
*Egg white, 2 serving (remove)
*Splenda No Calorie Sweetener, 1 tsp (remove)
Banana, fresh, 1 extra small (less than 6" long) (remove)
Vanilla Extract, .5 tsp (remove)


Directions
mash banana & cook like any other pancake.

Number of Servings: 1



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Nutritional Info
Servings Per Recipe: 6
Amount Per Serving
Calories: 84.5
Total Fat: 7.1 g
Cholesterol: 73.6 mg
Sodium: 117.1 mg
Total Carbs: 2.3 g
Dietary Fiber: 1.0 g
Protein: 4.0 g



Low Carb Pancake
Side Items Low Carb Breakfast
Submitted by JNORMAN1969
3 Minutes to Prepare and Cook


Ingredients

1/2 cup Almound flour
1 pkt Splenda
2 large eggs beaten
1/3 cup club soda/ seltzer
1/4 tsp salt
dash of cinnamon


Directions
Combine all ingredients well wisk with a fork until smooth. Heat a skillit with enough oil or butter to just keep from sticking. I made 6 pancakes cooking 2 at a time let cook for about 45 seconds each side until brown. Batter is a little thin so I brought the sides together a little bit.

Number of Servings: 6

Recipe submitted by SparkPeople user JNORMAN1969.
Number of Servings: 6



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DEBBEV
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1/4/08 11:43 A

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yes, it does indeed sound yummy. I'm going to try it with a packaged lunch meat, like turkey, egg whites & fat free milk.


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LADYMOONWILLOW
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Egg & Ham "Muffins"

6 thin slices ham
6 eggs
6 tsp. heavy cream
Salt & Pepper
Shredded cheese or snipped fresh herbs (optional)

Lightly butter 6-ct muffin pan.

Place 1 slice of ham in the bottom of each muffin cup.

Carefully break one egg in each cup. Sprinkle with salt and pepper (if desired). Pour 1 tsp cream over each egg. Cover with foil and bake at 350 degrees for 20-25 minutes, until eggs are firm and whites are opaque.

If desired, garnish with shredded cheese and/or herbs.

Each "muffin":
2g carbs
0g fiber
2g net carbs

This was posted by MELYNN68 on another group...sounds yummy.

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DEBBEV
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sounds healthy. But I think I'll stick with a more traditional egg white omelet.


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Cucumber and Egg White Omelet

Cucumber and Egg White OmeletTry our Cucumber and Egg White Omelet as an alternative to the heavier, whole-egg version. For extra flavor, add shredded provolone, cheddar, or another favorite cheese.

Ingredients
4 eggs
1/2 of small cucumber sliced very thin
1 teaspoon chopped shallot or sweet onion
2 teaspoons canola oil (separated)

Instructions
Separate egg whites. Click here for instructions.

Lightly sauté cucumber slices and chopped shallot/onion in 1 teaspoon canola oil in medium-sized frying pan. Set aside. Over medium heat, add the remaining 1 teaspoon canola oil to medium-sized frying pan. Add egg whites. Add cucumber and onion, trying to keep the cucumber and onion in the middle of the egg whites. Fold sides in and flip once.

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LADYMOONWILLOW
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Sausage and Pepper Frittata

Sausage and Pepper Frittata This frittata, courtesy of Allison Fishman, tastes great warm or at room temperature. Have it as breakfast, dinner, or as a snack. Frittata works any time of day.

INGREDIENTS

1 tablespoon olive oil
1 red pepper, cut into strips
1/2 large red onion, chopped
3 (4-ounce) turkey sausage links
1 1/2 cups cooked hash browns or roasted potatoes
10 eggs, lightly scrambled
1/3 cup chopped parsley
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1 scallion, sliced

INSTRUCTIONS

1. Heat oil in a large skillet over medium-high heat. Add pepper and onions and cook, covered, about 5 minutes. Remove peppers and onions to a bowl.
2. Add sausages to the skillet. Use spatula to chop into chunks, and sauté for about 5 minutes.
3. Return peppers and onions to pan with sausage and add potatoes. Season with 1/4 teaspoon salt and pepper.
4. Heat broiler. Combine eggs, parsley and remaining 1/4 teaspoon salt. Pour over sausage mixture and cook, over medium heat, stirring with a spatula.
5. When eggs are almost completely set, place under broiler to finish cooking, about 2 to 3 minutes.
6. Remove from heat, let cool 1 minute, and run a spatula around the edge of the frittata to remove. Invert frittata, or slide from skillet. Garnish with scallions, slice into wedges and serve.


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DEBBEV
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11/3/07 10:53 P

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MMMMM


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Easy Flax Breakfast Pudding

* 1/4 cup flax seed meal
* 1/4 cup water (some of the liquid can be sugar-free syrup, if desired)
* 1 egg
* Sugar substitute to taste
* Mixins as desired (see below)

PREPARATION:
Mix flax meal, egg, and water in a microwave-safe bowl. Microwave on high for about 45 seconds. Move the cooked part of the pudding towards the center of the bowl and add any mix-ins you want. Microwave for about 45-60 more seconds, depending on mix-ins (frozen fruit will need even longer cooking, as it will cool down the pudding).



Possible Additions:

* Fresh or frozen berries or other fruit (Low Carb Fruit List)
* Unsweetened coconut
* Peanut butter or other nut butters
* Small cubes of cream cheese (any fat level)
* Sugar-free maple or other syrup
* Sugar-free jam or preserves
* Chopped nuts

Nutritional Information: Each serving has 1 gram effective carbohydrate plus 9 grams fiber, 12 grams protein, and 243 calories.

Live each day as tho it's your last.
Linda






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JOYCEANN2
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10/30/07 7:21 A

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thaNks,ye say tomato and i say ta mato lol....


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DEBBEV
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10/29/07 11:26 P

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Never fear, it is. I just copyed it over here for those of us who do eat breakfast foods,maby for brunch.(combination breakfast-lunch)


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Treat stressful situations like a dog... If you can't eat it or play with it, just pee on it and walk away!


JOYCEANN2
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10/29/07 9:22 P

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oh no as long its still under poultry cause for exzample i dont really eat breakfast so for me it could be lunch or a snack or even better snacks for guests,,!!!!!


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DEBBEV
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10/28/07 2:34 P

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I know, but a Fritatta is usually considered a breakfast food, altho it is primarily egg, thought it should be here also. Hope you don't mind.


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Treat stressful situations like a dog... If you can't eat it or play with it, just pee on it and walk away!


JOYCEANN2
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10/28/07 2:28 P

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wow thats funny i just posted this under eggs


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Mini Fritatta with Ham & Cheese

Ingredients
Cooking spray
1/2 cup finely chopped onion
2/3 cup chopped reduced-fat ham (about 2 ounces)
1/3 cup (about 1 1/2 ounces) shredded reduced-fat extra-sharp cheddar cheese
2 tablespoons chopped fresh chives
1/8 teaspoon dried thyme
1/8 teaspoon black pepper
4 large egg whites
1 large egg


Preparation
Preheat oven to 350°.
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 2 minutes or until crisp-tender. Add ham; sauté 3 minutes. Remove from heat; cool 5 minutes. Combine remaining ingredients in a large bowl; stir with a whisk. Add ham mixture, stirring with a whisk. Spoon mixture into 24 miniature muffin cups coated with cooking spray. Bake at 350° for 20 minutes or until set.

Yield
8 servings (serving size: 3 frittatas)

Nutritional Information
CALORIES 39(30% from fat); FAT 1.3g (sat 0.5g,mono 0.2g,poly 0.1g); PROTEIN 4.4g; CHOLESTEROL 32mg; CALCIUM 80mg; SODIUM 121mg; FIBER 0.4g; IRON 0.2mg; CARBOHYDRATE 2.3g



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JOYCEANN2
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10/25/07 11:34 A

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coffee


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DEBBEV
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10/24/07 4:26 P

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Sausage and Noodle Frittata
Love breakfast? Try it for dinner in a meatless skillet egg dish made with the help of a can of Progresso® Light soup.


Prep Time:10 min
Start to Finish:45 min
Makes:6 servings




Rate/Review Recipe


8 eggs
1 can (18.5 oz) Progresso® Light vegetable and noodle soup
5 frozen soy-protein breakfast sausage links (4 oz), thawed, cut into 1/4-inch pieces
1/2 medium red bell pepper, cut into bite-size strips
1 teaspoon Italian seasoning or dried basil leaves
1/2 cup shredded reduced-fat Cheddar cheese (2 oz)
Chopped fresh basil leaves, if desired


1. Heat oven to 425°F. In medium bowl, beat eggs with wire whisk until blended. Stir in soup, sausage, bell pepper and Italian seasoning. Pour into 12-inch ovenproof nonstick skillet.
2. Bake 25 to 30 minutes or until set. Sprinkle cheese over top. Cover; let stand 5 minutes before serving. Cut into wedges to serve. Sprinkle basil leaves over top.



Nutrition Information:

1 Serving: Calories 170 (Calories from Fat 80); Total Fat 9g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 285mg; Sodium 620mg; Total Carbohydrate 7g (Dietary Fiber 2g, Sugars 2g); Protein 15g Percent Daily Value*: Vitamin A 25%; Vitamin C 15%; Calcium 10%; Iron 10% Exchanges: 1/2 Other Carbohydrate; 0 Vegetable; 2 Medium-Fat Meat Carbohydrate Choices: 1/2
*Percent Daily Values are based on a 2,000 calorie diet.




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DEBBEV
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10/16/07 4:42 P

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I was experimenting With Muffin in a Minute, & found out that that batter minus the baking soda, with about 1 tbsp. heavy whipping cream(makes them more light & fluffy)& 2 tbsp. of sugar free pancake syrup makes a wonderful, HUGE pancake!


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DEBBEV
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10/15/07 9:47 P

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BAKED EGG SOUFFLE

12 slices bread, buttered on both sides
3 c. shredded sharp cheddar cheese
6 eggs
2 3/4 c. milk
2 tsp. salt
1/4 tsp. pepper
4 slices bacon, cooked and crumbled
1 onion, chopped
1/2 c. sliced mushrooms

Cut bread into cubes. Arrange half of bread cubes in the bottom of well-greased 3 quart casserole. Sprinkle a layer of cheese over bread, top with remaining bread, then with cheese. Beat eggs with milk, salt and pepper. Pour egg mixture over bread and cheese. Cover and let soak overnight in refrigerator. Top with bacon, green pepper, onion and mushrooms.
Bake at 325 to 350 degrees for 45 minutes or until set. Let stand 5 minutes before cutting.




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BAKED SCRAMBLED EGGS SOUFFLE

12 eggs
1 1/2 qt. milk
3/4 tsp. salt
Dash of pepper
American cheese slices as needed
White bread slices as needed
Bacon bits as needed

Preheat oven to 325 degrees. Spray shallow (2 inch) pan, bottom and sides. Remove crusts from bread, and line bottom of pans with bread. Layer cheese on top of bread. Spread bacon bits over cheese. Layer another layer of bread. Combine slightly beaten eggs with milk, salt and pepper. Pour over mixture in pans. Sprinkle with bacon bits. cover with plastic film, and store in refrigerator overnight. Bake in preheated 325 degree oven next morning for 1 3/4 hour. Rotate pan after about 1 hour.

I would use soy milk & skip the brean instead I would use grated cheese, or maby pancake made w/either gluten or flax torn up.


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JOYCEANN2
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10/13/07 8:49 P

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very differnt and i will make for my sunday morning breakfast ill let you know what i think,,,,,


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10/13/07 7:03 P

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FRENCH TOAST PANCAKES

1 egg
4 oz cream cheese (very soft)
2 packets Splenda
1 t vanilla
1 t cinnamon

Mix everything together and fry in butter like little dollar-sized pancakes. Top with butter and Splenda, sugarfree syrup, strawberries, etc. This is a nice alternative to the standard bacon and eggs.



Live each day as tho it's your last.
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DEBBEV
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10/8/07 2:33 P

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No, in fact I never heard of that kind of squash! I just love squash. In fact, I just finished 1/2 Delecada squash, microwaved 7 minutes, with butter, splenda & pumpkin pie spice on top. YUM.

but, here's an interesting link all about winter squash http://www.hormel.com/templates/knowledge/knowledge.asp?catitemid=120&id=830

Edited by: DEBBEV at: 10/8/2007 (14:56)

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10/8/07 9:58 A

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I am going to try the Chayote soon, I just found them yesterday and they are not quite ripe, I think, does anyone know how to tell when they are?????

Live each day as tho it's your last.
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DEBBEV
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10/8/07 1:21 A

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Sounds Good.


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10/7/07 4:28 P

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Chayote Scramble

Directions:
1/2 chayote squash small dice
1 piece of maple smoked bacon diced
1 tsp fresh lemon juice
1 splenda
2 eggs beaten
1 oz good sharp cheddar cheese diced

toss the squash with the bacon in a skillet when just cooked add the lemon juice and splenda to the pan stirr around then add the eggs.move them around ..add the cheddar cheese just before the eggs are set

serve...this is a good hardy induction friendly breakfast that takes only 10 min to make!!!

Live each day as tho it's your last.
Linda






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LADYMOONWILLOW
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10/7/07 1:56 P

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Breakfast of Champions
Low Carbohydrate Recipe

Ingredients:
1 cup crumbled pork rinds
1 ounce Macadamia nuts chopped
One packet sweetener (or to taste)
Cinnamon to taste
1/4 heavy cream
1/4 cup water

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10/7/07 1:38 P

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Breakfast In A Cup (Low Carb) Recipe
The Recipe

Login to add this recipe to your cookbook.

4 eggs
4 slices of bacon
1/2 lb. loose sausage
grated cheddar cheese (optional)

Preheat oven to 350°F. Spray a muffin tin with non-stick spray. Line bottom of four muffin cups with loose sausage so that it covers the bottom of each one and pat down. Wrap bacon around inside "wall" of each cup. Crack an egg in each one. Bake approx 20 minutes until you see bacon is done. Sprinkle cheese on top of each one and bake until cheese is melted.



Live each day as tho it's your last.
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LADYMOONWILLOW
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10/7/07 1:16 P

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Asparagus, Canadian Bacon, and Cheese Frittata: Low Carb

5 large eggs
4 tablespoons freshly grated Parmesan
2 tablespoons milk
1/4 teaspoon freshly grated lemon zest
1 teaspoon kosher salt
Freshly ground black pepper
1 tablespoon extra-virgin olive oil
4 ounces medium asparagus stalks (about 8), woody stems trimmed, cut into 1/2-inch pieces

4 medium slices Canadian bacon (about 2 ounces), coarsely chopped

Position an oven rack in the upper part of the oven and preheat the broiler. Whisk the eggs, 3 tablespoons of the cheese, the milk, lemon zest, salt, and pepper to taste together in a bowl.

Heat the olive oil in an 8-inch nonstick skillet over medium heat. Add the asparagus and Canadian bacon, and cook until the asparagus is crisp-tender, about 4 minutes. Reduce heat to low, pour the egg mixture into the skillet, stirring gently to distribute the fillings evenly. Cover, and cook until the bottom sets, but does not get too brown, about 9 minutes. Remove the cover, scatter the remaining 1 tablespoon of cheese over the surface. Run the frittata under the broiler until the top sets and browns slightly, about 1 minute. Set aside for about 5 minutes before unmolding. Slip the frittata out of the pan onto a cutting board, cut into wedges. Serve warm or room temperature.

Copyright © 2004 Television Food Network, G.P., All Rights Reserved

Nutrition Information
Calories 372 Fat 26 grams (8 g saturated)
Carbohydrates 6 grams Fiber 1.5 grams
Nutrient Value Per Serving



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JOYCEANN2
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10/5/07 3:44 P

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Crustless Spinach Quiche SUBMITTED BY: Susan Madsen PHOTO BY: cookin'mama
"I serve this in the summer for brunch with a side of sausage links and a fresh fruit bowl!"

PREP TIME 20 Min
COOK TIME 30 Min
READY IN 50 Min
SERVINGS & SCALING
Original recipe yield: 6 servings
US METRIC

About scaling and conversions

INGREDIENTS
1 tablespoon vegetable oil
1 onion, chopped
1 (10 ounce) package frozen chopped spinach, thawed and drained
5 eggs, beaten
3 cups shredded Muenster cheese
1/4 teaspoon salt
1/8 teaspoon ground black pepper


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DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 inch pie pan.
Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.
In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan.
Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.

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Reviewed on Feb. 5, 2007 by kelleyo22 Instead of one large quiche, I pour the mixture into the bottoms of a greased muffin pan, a little less than half full. It makes bite sized portions that are perfect for a party. My friends always ask me for "my recipe"! Easy and delicious. Oh, I use whatever shredded cheese is on sale at the store.

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HIGHVELOCITY
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10/5/07 1:36 P

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Just made this for breakfast today...delicious!

Crustless Crab and Broccoli Quiche

1½ c chopped broccoli
¾ T butter
½ c finely chopped red pepper
½ c finely chopped onion
1¼ c egg substitute
4 oz can crab meat
¾ c Sargento Artisan Blend Swiss and Gruyere shredded cheese (or you can just use swiss)
¼ c sour cream
½ t salt
¼ t dry mustard
¼ t cayenne pepper

Steam broccoli. Set aside to cool. Meanwhile, sautee onions and red pepper in butter until golden. Allow to cool as well. When veggies are cooled, combine all ingredients in a large bowl. Prepare a quiche or glass pie pan with no stick spray, and heat oven to 350. Cook 45 minutes or until knife comes out clean.
Serves 4
214.5 cals - 19 pro - 10 carbs - 11 fat - 3 fiber


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DEBBEV
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10/3/07 5:22 P

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Turkey & Broccoli Frittata


INGREDIENTS:
1/2 tablespoon butter
1/8 cup finely diced onion
1/2 cup chopped broccoli florets
1/2 cup chopped smoked turkey
3 eggs, beaten
1/4 cup shredded low fat Cheddar cheese
1/2 avocado, peeled, pitted and sliced
Hot pepper sauce (optional)
COOKING INSTRUCTIONS:
Melt the butter in a skillet over medium heat; sauté onion until translucent. Add broccoli and continue to sauté until onion begins to caramelize, about 4 to 5 minutes. Add turkey and cook for another minute or two.
Add the beaten eggs and let mixture sit for about 1 minute, until it begins to set, then gently lift the partially cooked portion with a spatula to allow the uncooked portion to run underneath. Top cooked egg mixture with shredded cheese and transfer to a serving platter. Top with avocado slices and hot pepper sauce, if desired. Serve immediately.
LC SERVING SUGGESTION: A big spinach salad tossed with your favorite vinaigrette.
SERVING SUGGESTION: Add whole wheat toast, if desired.
KOSHER: Use oil instead of butter and your favorite soy cheese.
GLUTEN FREE: No changes necessary..
NUTRITION per serving: 355 Calories; 23g Fat; 30g Protein; 7g Carbohydrate; 3g Dietary Fiber; 369mg Cholesterol; 265mg Sodium. Exchanges: 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2 Fat.

Edited by: DEBBEV at: 10/6/2007 (01:09)

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DEBBEV
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10/2/07 7:09 P

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Here are a few ideas

Nutritional Info
Servings Per Recipe: 2
Amount Per Serving
Calories: 129.6
Total Fat: 5.7 g
Cholesterol: 0.0 mg
Sodium: 510.0 mg
Total Carbs: 18.3 g
Dietary Fiber: 4.2 g
Protein: 4.8 g



MUFFIN IN A MINUTE
snacks Low Fat Breakfast
Submitted by DEBBSMITH

MAKES A DELISHIOUS "ON THE GO" Breakfast or Snack
11 Minutes to Prepare and Cook


Ingredients


*Heart Smart Bisquick (mix only),
0.25 cup Baking Soda, .5 tsp
Cinnamon, ground, 1 tsp
Olive Oil, 2 tsp
*Egg white, 2 serving

2 tsp. butter (1 on top of each)(optional)
15 g. fiber One Bran cereal adds 12.2 total (optional) carbs. or 5 net.


Directions
MIX ALL INGREDIANTS(EXCEPT BUTTER)TOGETHER WELL IN A SMALL BOWL. SPRAY (2) TWO 4 OZ CONTAINERS WITH NONSTICK SPRAY.POUR BATTER EVENLY INTO BOTH CONTAINERS. PUT IN MICROWAVE FOR APPROX 1 MINUTE, 40 SECONDS. ENJOY!


instead of cin. (1.8 g. carb) & sour cream(1 carb. )Substitute 1 tsp. unsweetened applesauce (13.2 g carbs.) or 1 tsp. sweetened applesauce (24.4 g)

Flax or Amond flour may be used instead of flour, but that will change the NI.


♥ .•*¨) -:¦: - •*´¨) ♥
Deb & Me Ling
Olive Branch, Ms.

Co Leader ~ Poodle Club

Treat stressful situations like a dog... If you can't eat it or play with it, just pee on it and walk away!


JOYCEANN2
JOYCEANN2's Photo SparkPoints: (15,646)
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9/29/07 9:33 A

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Low Carb Pancakes - Almond Meal
From Laura Dolson,
Your Guide to Low Carb Diets.
Stay up to date!
About.com Health's Disease and Condition content is reviewed by our Medical Review Board

I actually think these low carb pancakes taste better than the old white flour kind, and almond meal is healthier as well. Almond meal differs a bit from one batch to the other, so you may have to adjust the amount of liquid to get the thickness you want.

Laura's Cooking Tip: Which Oil Should I Use?
INGREDIENTS:
1 cup almond flour
2 eggs
1/4 cup water (for puffier pancakes, you can use sparkling water)
2 T oil
1/4 teaspoon salt
1 T sweetener
PREPARATION:
Mix ingredients together and cook as you would other pancakes. I like to use a nonstick pan with a little oil. The only real difference is that they won't "bubble" on top the same way as regular pancakes.
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Flip them when the underside is brown.

Serve with sugar-free maple syrup, Easy Three Berry Syrup, strawberry topping, or other low carb topping.

Yield: Six 4-inch pancakes

Nutritional Information: Each pancake has 1 gram effective carbohydrate, plus 2 grams of fiber, 6 grams of protein, and 155 calories.
Updated: January 5, 2007


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DEBBEV
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9/26/07 8:56 P

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COOL AND SPICY BREAKFAST QUICHE (low-carbo) 3 - 4 servings

A quick and easy breakfast for those on the run. We love it for lunch as well.
Drs. Richard and Rachael Heller



Ingredients:

2 tablespoon butter
2 cups of chopped celery
1/4 cup of cream*
4 ounces American cheese, sliced then broken in quarters **
dried sweet basil, to taste
ground cayenne pepper, to taste
2 eggs, lightly beaten
1/2 package frozen whole-leaf spinach, thawed and blotted dry with paper towel

Preheat the oven to 325°F.
Using 1 tablespoon butter, grease the bottom and sides of a 9-inch pie pan (ceramic or glass is best).
Place a tablespoon of butter into a medium saucepan, add chopped celery and sauté over medium heat for 4-5 minutes. Remove celery from pan and set aside.
Using the heated saucepan, heat the cream until it just starts to bubble up. Remove from heat and quickly stir in grated cheese.
When the cheese and cream are blended, add the sauteed celery, basil, and cayenne pepper.
Cool the mixture (4-5 minutes), add two eggs and mix. Add spinach and chopped celery to cooled mixture and mix well.
Pour mixture into the pie pan, place pan in the oven, and bake until set (45 - 50 minutes).
Refrigerate and serve cold the following morning.



♥ .•*¨) -:¦: - •*´¨) ♥
Deb & Me Ling
Olive Branch, Ms.

Co Leader ~ Poodle Club

Treat stressful situations like a dog... If you can't eat it or play with it, just pee on it and walk away!


 
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