Read Online 300 15-Minute Low-Carb Recipes by Dana Carpender - Free Book Online
Authors: Dana Carpender
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(10 g) diced onion
1 chipotle chile canned in adobo
1 tablespoon (15 g) bacon grease
1 low carb tortilla, 6-inch (15 cm) size
3 eggs
2 tablespoons (30 g) sour cream
1/4 cup (29 g) shredded Monterey Jack cheese
Lay your bacon on a microwave bacon rack or in a Pyrex pie plate and nuke it on high for two to three minutes.
In the meantime, dice your onion and chop up your chipotle. Start sautéing them in the bacon grease over medium heat.
When the bacon is crisp, pull it out and drain it. Lay your tortilla on a microwaveable plate and scatter the cheese evenly over it. Nuke for 1 minuteâ70% power is right in my microwave; youâre just melting the cheese.
In the meantime, break your eggs, scramble them, and pour them over the onion and chipotle. Stir until set.
Okay, itâs time to assemble your burrito: Pull your tortilla with the melted cheese out of the microwave. Arrange the scrambled eggs down the middle, top with a teaspoon or two of the adobo sauce from the chilies, and then dot with the sour cream. Top with the cooked bacon, wrap, and devour!
Yield: 1 serving, with 610 calories, 49 grams fat, 34 grams protein, 15 grams carbohydrate, 9 grams dietary fiber, and 6 grams usable carb.
Vedgeree
Kedgeree is a traditional dish made with rice; flaked, smoked mackerel or halibut; and hard-boiled eggs. I wanted to decarb it, but smoked mackerel and halibut are hard to come by, and I refuse to include impossible-to-find ingredients. Then I found a recipe for âVedgeree,â a vegetarian take-off, so I decarbed it, and it was yummy. This recipe will make a satisfying one-dish meal out of a couple of hard-boiled eggs. You do keep hard-boiled eggs in the fridge, donât you?
1/4 head cauliflower
1/2 cup (25 g) frozen cross-cut green beans
1/4 cup (40 g) chopped onion
1 cup (70 g) sliced mushrooms
1/2 tablespoon butter
2 hard-boiled eggs
Salt and pepper
Run the cauliflower through the shredding blade of a food processor. Put the cauliflower in a microwaveable dish, put the frozen green beans on top, add a couple of tablespoons (28 ml) of water, cover, and microwave on High for 7 minutes.
While the cauliflower and beans are cooking, sauté the onion and mushrooms in the butter until the onions are limp and translucent and the mushrooms have turned dark. Peel the eggs, quarter them lengthwise, and set them aside.
When the cauliflower and beans are done, pull them out, drain them, and stir them into the mushrooms and onions. Salt and pepper to taste. Place the hard-boiled egg quarters on top of the vegetables, turn the burner to low, cover the pan, and let the whole thing cook for just another minute or two to heat the eggs through. Serve.
Yield: 1 serving, with 14 grams of carbohydrates and 4 grams of fiber, for a total of 10 grams of usable carbs and 16 grams of protein.
Microwave-Baked Eggs with Mushrooms
Finally! I microwave-baked eggs and they came out right! They were super-tasty, in fact. Donât worry about the teeny bit of wiggly-ness in the whites when these come out of the microwave; itâll cook as you stir the egg in with the mushrooms.
5 mushrooms
1/4 onion
2 tablespoons (28 g) plus 1 teaspoon (5 g) butter
2 eggs
Throw the mushrooms and onion in your food processor and pulse to chop medium-fine. Scrape this mixture into a microwaveable bowl, add the 2 tablespoons (28 g) of butter cut into bits, cover, and nuke on high for a minute.
Spoon the mushroom mixture into two ramekins, about 3 inches (7.5 cm) across and 2 inches (5 cm) deepâbig custard cups will do, too. Break an egg into each one and use a sharp knife point to just barely pierce the yolk on each one. Salt and pepper and dot with the remaining butter.
Cover the two dishes loosely with paper toweling, nuke on high for 2 minutes, and then serve. (The time may be a little different depending on the power of your microwave. My whites were mostly set, my yolks still soft.)
Yield: 2 servings, each with 201
1 chipotle chile canned in adobo
1 tablespoon (15 g) bacon grease
1 low carb tortilla, 6-inch (15 cm) size
3 eggs
2 tablespoons (30 g) sour cream
1/4 cup (29 g) shredded Monterey Jack cheese
Lay your bacon on a microwave bacon rack or in a Pyrex pie plate and nuke it on high for two to three minutes.
In the meantime, dice your onion and chop up your chipotle. Start sautéing them in the bacon grease over medium heat.
When the bacon is crisp, pull it out and drain it. Lay your tortilla on a microwaveable plate and scatter the cheese evenly over it. Nuke for 1 minuteâ70% power is right in my microwave; youâre just melting the cheese.
In the meantime, break your eggs, scramble them, and pour them over the onion and chipotle. Stir until set.
Okay, itâs time to assemble your burrito: Pull your tortilla with the melted cheese out of the microwave. Arrange the scrambled eggs down the middle, top with a teaspoon or two of the adobo sauce from the chilies, and then dot with the sour cream. Top with the cooked bacon, wrap, and devour!
Yield: 1 serving, with 610 calories, 49 grams fat, 34 grams protein, 15 grams carbohydrate, 9 grams dietary fiber, and 6 grams usable carb.
Vedgeree
Kedgeree is a traditional dish made with rice; flaked, smoked mackerel or halibut; and hard-boiled eggs. I wanted to decarb it, but smoked mackerel and halibut are hard to come by, and I refuse to include impossible-to-find ingredients. Then I found a recipe for âVedgeree,â a vegetarian take-off, so I decarbed it, and it was yummy. This recipe will make a satisfying one-dish meal out of a couple of hard-boiled eggs. You do keep hard-boiled eggs in the fridge, donât you?
1/4 head cauliflower
1/2 cup (25 g) frozen cross-cut green beans
1/4 cup (40 g) chopped onion
1 cup (70 g) sliced mushrooms
1/2 tablespoon butter
2 hard-boiled eggs
Salt and pepper
Run the cauliflower through the shredding blade of a food processor. Put the cauliflower in a microwaveable dish, put the frozen green beans on top, add a couple of tablespoons (28 ml) of water, cover, and microwave on High for 7 minutes.
While the cauliflower and beans are cooking, sauté the onion and mushrooms in the butter until the onions are limp and translucent and the mushrooms have turned dark. Peel the eggs, quarter them lengthwise, and set them aside.
When the cauliflower and beans are done, pull them out, drain them, and stir them into the mushrooms and onions. Salt and pepper to taste. Place the hard-boiled egg quarters on top of the vegetables, turn the burner to low, cover the pan, and let the whole thing cook for just another minute or two to heat the eggs through. Serve.
Yield: 1 serving, with 14 grams of carbohydrates and 4 grams of fiber, for a total of 10 grams of usable carbs and 16 grams of protein.
Microwave-Baked Eggs with Mushrooms
Finally! I microwave-baked eggs and they came out right! They were super-tasty, in fact. Donât worry about the teeny bit of wiggly-ness in the whites when these come out of the microwave; itâll cook as you stir the egg in with the mushrooms.
5 mushrooms
1/4 onion
2 tablespoons (28 g) plus 1 teaspoon (5 g) butter
2 eggs
Throw the mushrooms and onion in your food processor and pulse to chop medium-fine. Scrape this mixture into a microwaveable bowl, add the 2 tablespoons (28 g) of butter cut into bits, cover, and nuke on high for a minute.
Spoon the mushroom mixture into two ramekins, about 3 inches (7.5 cm) across and 2 inches (5 cm) deepâbig custard cups will do, too. Break an egg into each one and use a sharp knife point to just barely pierce the yolk on each one. Salt and pepper and dot with the remaining butter.
Cover the two dishes loosely with paper toweling, nuke on high for 2 minutes, and then serve. (The time may be a little different depending on the power of your microwave. My whites were mostly set, my yolks still soft.)
Yield: 2 servings, each with 201
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