This dish reheats particularly well, making it the perfect leftover meal.

Yield: 4 servings, each with 10 grams of carbohydrates and 2 grams of fiber, for a total of 8 grams of usable carbohydrates and 29 grams of protein.

INGREDIENTS 

• 1/4 pound ham
• 1/4 pound Cheddar cheese
• 1 green pepper
• 1 can (4 ounces) mushrooms, well drained
• 5 eggs
• 3 tablespoons soy powder or unflavored protein powder
• 1/2 teaspoon baking powder
• 1/2 teaspoon salt or Vege-Sal
• 1 cup small-curd cottage cheese
• 2 tablespoons grated horseradish

INSTRUCTIONS 

1. Preheat the oven to 350°F.
2. Spray a 6-cup casserole with nonstick cooking spray, or butter it generously.
3. Use a food processor with the S blade in place to grind the ham, Cheddar, green pepper, and mushrooms together until finely chopped (no chunks of pepper or ham bigger than, say, a 1/2-inch cube).
4. In a large bowl, beat the eggs well.
5. Add the soy or protein powder, baking powder, and salt, and beat well again.
6. Beat in the cottage cheese and horseradish, and then add the chopped ham mixture.
7. Pour the egg mixture into the casserole.
8. Bake for about 40 minutes, or until it is puffy and set but still jiggles a bit in the middle when you shake it.