Caramelized Onion, Mushroom and Banana Pepper Frittata

Enjoy this hearty breakfast with the perks of low carbs. Also, you can cook it and freeze the portions individually for quick breakfast during the week.

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Ingredients

  • 8 eggs
  • 1 cup uncooked onions, sliced julienne
  • 2 cups fresh mushrooms, sliced
  • 1 cup banana pepper(s), sliced julienne
  • 3 slices Oscar Mayer Bacon, Turkey, finely chopped
  • 2 Tablespoon Cacique Salvadorian Style Cream, Grade A
  • 1cup shredded part-skim mozzarella cheese
  • 1pinchblack pepper
  • 14second spray Kroger Vegetable oil cooking spray

Instructions

  • Spray a large oven-proof skillet with vegetable oil. Cook bacon over medium-high heat until crispy. Remove bacon from the skillet and add onions and banana pepper. Saute onions and peppers until softened. Add the mushrooms. Reduce heat to medium-low; cook for 20 minutes or until light golden brown, stirring occasionally.
  • In a medium bowl, whisk together cream, eggs, mozzarella cheese, salt, and pepper. Pour entire egg mixture into the skillet. Using a wooden spoon, stir gently the vegetables so that the egg mixture can be evenly distributed. Sprinkle the bacon crumbles on top of the egg mixture. Reduce heat to medium-low. Cover and cook for 5 minutes or until eggs are nearly set.

Uncover skillet. Broil 3-4 in. from the heat for 3 minutes or unt

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Low Carb Waffles

These waffles are as tasty as the ones made with regular flour, but with less carbs! Each waffle has only 4g of carbohydrates instead of 28g from regular wheat flour. You can cook a batch and froze it for quick and easy breakfast.

Ingredients

1⁄2 teaspoon baking powder

7⁄8 cup Bobs Red Mill Almond Meal/Flour, Finely Ground, sifted

4oz Philadelphia Original cream cheese

2 eggs

1 teaspoon vanilla extract

Instructions

In a small bowl, whisk together flour and baking powder.

In a large bowl, mix cream cheese and eggs until blended, add vanilla extract and, gradually, add the flour mix. Keep blending until batter looks smooth and thick.

Pour into waffle maker to cook.

Notes:

Add some color and sweet taste to your waffle using berries: strawberries, blueberries, blackberries, and/or raspberries.

CRUSTLESS BROCCOLI & CHEDDAR MINI QUICHES

1 can evaporated milk143641lrg

3 large eggs, beatem

2 teaspoons all-purpose flour

1/4 teaspoon salt

1/4 teaspoon ground black pepper

2 cups (8 oz.) shredded mild or sharp cheddar cheese

2 cup chopped, frozen broccoli, thawed and drained

1/2 cup chopped red bell pepper

 

Preheat oven to 350ºF. Grease and lightly flour twelve 2 1/2-inch muffin cups.

Whisk evaporated milk, eggs, flour, salt, and black pepper in medium bowl until blended. Stir in cheese, broccoli, and bell pepper. Spoon 1/4  to 1/3 cup of mixture into each prepared muffin cup, filling almost to rim. Stir mixture frequently to evenly distribute ingredients.

Bake for 23 to 28 minutes until knife inserted near centers comes out clean and tops are lightly browned. Cool in pans for 15 minutes. Run knife or small, plat spatula around inside edges of muffin cups. Carefully remove quiches.

BEANS & EGGS

1 pound black beans

8 cups water

1/2 small white onion

1 garlic clove, peeled

1 epazote sprig

2 tablespoons olive oil, plus 1 1/2 more to fry chiles de arbol

1 red onion, chopped

3 chiles de arbol

salt to taste

6 corn tortillas, julienned and fried (or corn chips)

6 large eggs

 

In a medium bowl, soak the beans overnight. The morning after, drain and rinse the beans. Add the beans to a large pot and cover with 8 cups of water; add the garlic clove, olive oil, and white onion to the pot. Bring the beans to a rolling boil. Reduce heat and cover. Cook for 60 – 90 minutes until the beans are done. Add the epazote sprig and cook 5 more minutes. Drain the beans (reserve the beans  broth), and remove the epazote sprig, white onion, and garlic. Puree the beans using a blender or a potato smasher; add a few tablespoons of beans broth to obtain creamy beans.

Fry the chiles de arbol. In a large frying pan, add 1 1/2 tablespoon olive oil and heat over medium-high heat until just hot enough to sizzle a drop of water. Fry chiles de arbol until golden brown. Add the chopped red onion and saute until golden brown.  Add the drained beans and toss to coat in the red onion and chiles de arbol. Season with salt if desired.

Once the beans have cooked for about five minutes, add the tortilla chips and remove from the heat. Cover to keep warm while the eggs are cooking.

Add cooking spray to another pan and heat over medium-high heat. Break 2 eggs into the pan, reduce heat to medium low. Cook until the eggs whites are set and the yolks begin to thicken slightly. Repeat with the remaining 4 eggs.

Serve the eggs atop the cooked beans.

 

APPLE-PEANUT BUTTER FRENCH TOAST

Ingredients

  • 1 apple, peeled and divided: ½ diced and ½ thinly sliced
  • ⅔ cup maple syrup
  • Kosher salt
  • 1 cup 1% milk, (see tip below)
  • 3 large eggs, beaten
  • 1 Tbsp apple cider
  • ½ tsp cinnamon, plus more for sprinkling
  • ½ tsp vanilla
  • ¼ tsp ground ginger
  • 8 slices whole wheat bread
  • 8 Tbsp peanut butter, divided
  • Honey, for drizzling (optional)
  • 1 Tbsp butter

Directions

  1. Make apple syrup: Combine diced apple, maple syrup, and a pinch of salt in a saucepan over medium-high heat. Bring to a simmer; lower heat so syrup bubbles gently and cook 10 minutes. Re­move from heat. (Make it ahead: Refrigerate syrup and serve it warm or chilled the next day.)
  2. Meanwhile, beat milk with eggs, apple cider, cinnamon, vanilla, ground ginger, and a big pinch of salt in a measuring cup. Pour into a shallow bowl or pie plate.
  3. Spread 4 slices bread with 2 Tbsp peanut butter each. Top each with thinly sliced apple; ­drizzle apple with honey (if desired) and sprinkle with cinnamon. Sandwich with remaining 4 slices bread and press together.
  4. Melt butter in a large skillet over medium heat. Working 2 sandwiches at a time, soak sandwiches in milk mixture on each side, letting excess drip off. Cook in skillet about 6 minutes for each side, until browned and warmed through. Cut into halves, if desired. Serve with apple syrup.

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Kitchen Counter

Serves 4-6. Per serving: 390 cal, 49g carbs, 15g protein, 17g fat, 100mg chol, 400mg sodium, 4g fiber = 11 Weight Watchers Pointplus Value (3 points per serving)

Recipe from Dash Magazine

AVOCADO SMOOTHIE

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juice of 2 large grapefruits
1-2 ripe bananas
1 avocado (optional, this was my own addition to the vendor’s recipe)
fresh ginger – to taste
sunflower microgreens/sprouts – 2 handfuls or more to taste

In a blender, combine all the ingredients until smooth and enjoy.

OVERNIGHT OATS WITH BERRIES

IngredientsIMG_2086_thumb

1/2 cups oats

1 cup soy milk

1/2 tablespoon honey

1/2 tablespoon cinnamon

1/4 cup fresh raspberries

1/4 cup fresh blueberries

2 tablespoons pecans, chopped

Directions

Mix together the oats, soy milk, cinnamon, and honey in a bowl. Cover and refrigerate overnight. The next morning, top with fresh berries and pecans, add additional honey if desired.

BAKED EGG CUPS

12 Eggs

12 thin slices of deli ham (round)

1/2 Cup of your favorite cheese (I used Parmesan)

1/2 Cup diced scallions

Fresh cracked Sea Salt and Pepper

Preheat the oven to 400.  Spray a muffin tin with cooking spray.  Lay a piece of ham in each hole creating a little ham cup.  Crack one egg into each hole and sprinkle with salt and pepper.

Bake the eggs for about 12 minutes…until the white is firm and the yolk is still nice and runny.

Carefully remove each egg from the muffin tin and top with grated cheese and scallions.  Serve hot!

Makes 12 servings

FRENCH BREAKFAST MUFFINS

1/3 c. butter, melted
1/2 c. sugar
1 egg (preferably room temperature)
1 1/2 c. all purpose flour
1 1/2 tsp. baking powder
1/2 tsp. salt
1/4 tsp. nutmeg
1/2 c. milk

Topping (option: cut topping in half*)
1/2 c. sugar
1/2 c. butter, melted
1 tsp. cinnamon

Preheat oven to 350F.

In a medium-large bowl, sift together all dry ingredients. Add wet ingredients and stir until combined, but still a bit lumpy. Don’t overmix. Scoop batter into muffin tins that have sprayed with cooking spray. Using a large ice cream scoop, I got 8 medium-large muffins out of this batter; I think you could get 10-12 muffins by distributing the batter a little less generously. Bake for 20-25 minutes, or until they just start to turn a bit golden at the edges.

For the topping, mix sugar and cinnamon in a small bowl. Place melted butter in another small bowl. Dip the warm muffins in melted butter (you can dip just the top, but it’s even tastier to dip the whole muffin!), then dip/roll the muffin in cinnamon sugar.