Mushroom Scramble
Yield: 1 serving, with 3 grams of carbohydrates, a trace of fiber, and 17 grams of protein. INGREDIENTS 1 to 2 teaspoons butter 1 tablespoon minced onion 1/4 cup sliced mushrooms 3 eggs, beaten INSTRUCTIONS Melt the butter in a heavy skillet over medium heat, and saute the onion and mushrooms for 4 […]
Italian Scramble
This is a good quick supper. Serve it with a green salad and some garlic bread for the kids. Yield: 1 serving, with 8 grams of carbohydrates and 1 gram of fiber, for a total of 7 grams of usable carbs and 17 grams of protein. INGREDIENTS 2 tablespoons olive oil 1/4 cup diced […]
Piperade
Say “peep-er-ahd.” This Basque peasant dish has so many vegetables in it that it’s a whole meal in itself. Yield: 1 serving, with 13 grams of carbohydrates and 3 grams of fiber, for a total of 10 grams of usable carbs and 18 grams of protein. INGREDIENTS 2 tablespoons bacon grease 1/4 cup diced […]
Curry Scramble
Okay, I admit it: I’d probably eat dog food if you curried it. But with a green salad, this makes a great light supper whether you’re a devoted curry lover or not. Yield: 1 serving, with 3 grams of carbohydrates, a trace of fiber, and 23 grams of protein. INGREDIENTS 1 tablespoon butter 1/4 […]
Country Scramble
This fast-and-filling family-pleaser is a great way to use up leftover ham. Yield: 2 servings, each with 7 grams of carbohydrates and 1 gram of fiber, for a total of 6 grams of usable carbs and 23 grams of protein. INGREDIENTS 1 tablespoon butter 1/4 cup diced cooked ham 1/4 cup diced green pepper […]
Chorizo Frittata
Very South of the Border. If you like chorizo (Mexican sausage), you might cook some up, drain it well, and keep it in a container in the freezer so you can whip up one of these omelets on short notice. Yield: 4 servings, each with 8 grams of carbohydrates and 1 gram of fiber, for […]
Artichoke Mushroom Frittata
Similar to the Artichoke Frittata on the opposite page but adding mushrooms and leaving out the Parmesan cheese gives a whole new flavor. Yield: 4 servings, each with 7 grams of carbohydrates and 3 grams of fiber, for a total of 4 grams of usable carbs and 26 grams of protein. INGREDIENTS 3 tablespoons […]
Artichoke Frittata
Yield: 4 servings, each with 11 grams of carbohydrates and 4 grams of fiber, for a total of 7 grams of usable carbs and 29 grams of protein. INGREDIENTS 2 tablespoons butter 1 can (13 1/2 ounces) quartered artichoke hearts, drained 1 small onion, sliced 1 clove garlic 8 eggs, beaten 1/3 cup grated […]
Fajita Frittata
This makes a good supper for a family that is taco- and burrito-oriented. Yield: 4 servings, each with 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 36 grams of protein. INGREDIENTS 3 tablespoons oil 1/2 green pepper, cut into small strips 1 small […]
Confetti Frittata
Yield: 4 servings, each with 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbohydrates and 17 grams of protein. INGREDIENTS 1/4 pound bulk pork sausage 1/4 cup diced green pepper 1/4 cup diced sweet red pepper 1/4 cup diced sweet red onion 1/4 cup grated […]