needles in your food. If you do use whole rosemary, increase the amount to 2 teaspoons.
6 eggs
1 / 2 cup (50 g) grated Parmesan cheese
1 / 4 cup (60 ml) heavy cream
1 teaspoon ground rosemary
1 clove garlic, crushed
1 tablespoon (14 g) butter
YIELD: 2 servings 448 calories; 36 g fat; 26 g protein; 4 g carbohydrate; trace dietary fiber per serving
Whisk together the eggs, cheese, cream, rosemary, and garlic. Put a large skillet over medium-high heat (if it isnât nonstick, give it a shot of nonstick cooking spray first). When the pan is hot, add the butter, give the egg mixture one last stir to make sure the cheese hasnât settled to the bottom, then pour the egg mixture into the skillet. Scramble until the eggs are set, and serve.
CONFETTI FRITTATA
The frittata is the Italian version of the omelet, and it involves no folding! If youâre still intimidated by omelets, try a frittata. This is a good family supper. Itâs also good for making ahead, so you can just microwave a slice in the morning.
4 ounces (115 g) bulk pork sausage
1 / 4 cup (38 g) diced green bell pepper
1 / 4 cup (38 g) diced red bell pepper
1 / 4 cup (40 g) diced sweet red onion
1 / 4 cup (25 g) grated Parmesan cheese
1 teaspoon original flavor Mrs. Dash
8 eggs, beaten
YIELD: 4 servings 279 calories; 22 g fat; 16 g protein; 4 g carbohydrate; 1 g dietary fiber per serving
Preheat the broiler.
In a large, ovenproof skillet, start browning and crumbling the sausage over medium heat. As some fat starts to cook out of it, add the peppers and onion to the skillet. Cook the sausage and veggies until thereâs no pink left in the sausage. Spread the sausage-and-veggie mixture into an even layer in the bottom of the skillet.
In a medium bowl, beat the Parmesan cheese and seasoning into the eggs and pour the mixture over the sausage and veggies in the skillet.
Turn the heat to low and cover the skillet. (If your skillet doesnât have a cover, use foil.) Let the frittata cook until the eggs are mostly set. This may take up to 25 or 30 minutes, but the size of your skillet will affect the speed of cooking, so check periodically.
When all but the very top of the frittata is set, slide it under the broiler for about 5 minutes, or until the top is golden. Cut into wedges, and serve.
INSTA-QUICHE
As the name implies, this has a similar flavor to a classic quiche lorraine, but it cooks in 15 minutesâ time. Doesnât need a crust, either.
8 slices bacon
5 eggs
1 / 4 cup (60 ml) heavy cream
1 / 4 cup (60 ml) carb-reduced milk or sugar-free almond milk
1 tablespoon (15 ml) dry vermouth
1 / 2 teaspoon salt
1 / 4 teaspoon ground black pepper
1 pinch ground nutmeg
1 tablespoon (14 g) butter
8 ounces (225 g) shredded Swiss cheese
YIELD: 4 servings 438 calories: 34 g fat; 28 g protein; 4 g carbohydrate; trace dietary fiber per serving
Place a 10-inch (25 cm) nonstick skillet over medium heat. Let it heat.
Lay the bacon on a microwave bacon rack or in a microwavable baking dish. Stick it in the microwave on high for 8 to 9 minutes. (The length of time will depend a bit on your microwave.)
In a medium mixing bowl, whisk together the eggs, cream, carb-reduced milk, vermouth, salt, pepper, and nutmeg.
Put your butter in your now-hot skillet and swirl it around as it melts to coat the bottom. Now pour in your egg mixture. Use a spatulaâpreferably one for nonstick skilletsâto gently stir the eggs around, pulling back the part thatâs setting and letting the liquid egg run underneath. It wonât work like an omelet, where it sets up firm enough that you can lift the whole edge. Just scramble them gently until theyâre about half-set, half-liquid.
Spread the eggs out evenly in the skillet and sprinkle the shredded cheese over the top. Cover the skillet and turn the burner to low. (If you have an electric stove, youâll need to shift your pan to a low burner.) Turn on the broiler and set the rack 4
6 eggs
1 / 2 cup (50 g) grated Parmesan cheese
1 / 4 cup (60 ml) heavy cream
1 teaspoon ground rosemary
1 clove garlic, crushed
1 tablespoon (14 g) butter
YIELD: 2 servings 448 calories; 36 g fat; 26 g protein; 4 g carbohydrate; trace dietary fiber per serving
Whisk together the eggs, cheese, cream, rosemary, and garlic. Put a large skillet over medium-high heat (if it isnât nonstick, give it a shot of nonstick cooking spray first). When the pan is hot, add the butter, give the egg mixture one last stir to make sure the cheese hasnât settled to the bottom, then pour the egg mixture into the skillet. Scramble until the eggs are set, and serve.
CONFETTI FRITTATA
The frittata is the Italian version of the omelet, and it involves no folding! If youâre still intimidated by omelets, try a frittata. This is a good family supper. Itâs also good for making ahead, so you can just microwave a slice in the morning.
4 ounces (115 g) bulk pork sausage
1 / 4 cup (38 g) diced green bell pepper
1 / 4 cup (38 g) diced red bell pepper
1 / 4 cup (40 g) diced sweet red onion
1 / 4 cup (25 g) grated Parmesan cheese
1 teaspoon original flavor Mrs. Dash
8 eggs, beaten
YIELD: 4 servings 279 calories; 22 g fat; 16 g protein; 4 g carbohydrate; 1 g dietary fiber per serving
Preheat the broiler.
In a large, ovenproof skillet, start browning and crumbling the sausage over medium heat. As some fat starts to cook out of it, add the peppers and onion to the skillet. Cook the sausage and veggies until thereâs no pink left in the sausage. Spread the sausage-and-veggie mixture into an even layer in the bottom of the skillet.
In a medium bowl, beat the Parmesan cheese and seasoning into the eggs and pour the mixture over the sausage and veggies in the skillet.
Turn the heat to low and cover the skillet. (If your skillet doesnât have a cover, use foil.) Let the frittata cook until the eggs are mostly set. This may take up to 25 or 30 minutes, but the size of your skillet will affect the speed of cooking, so check periodically.
When all but the very top of the frittata is set, slide it under the broiler for about 5 minutes, or until the top is golden. Cut into wedges, and serve.
INSTA-QUICHE
As the name implies, this has a similar flavor to a classic quiche lorraine, but it cooks in 15 minutesâ time. Doesnât need a crust, either.
8 slices bacon
5 eggs
1 / 4 cup (60 ml) heavy cream
1 / 4 cup (60 ml) carb-reduced milk or sugar-free almond milk
1 tablespoon (15 ml) dry vermouth
1 / 2 teaspoon salt
1 / 4 teaspoon ground black pepper
1 pinch ground nutmeg
1 tablespoon (14 g) butter
8 ounces (225 g) shredded Swiss cheese
YIELD: 4 servings 438 calories: 34 g fat; 28 g protein; 4 g carbohydrate; trace dietary fiber per serving
Place a 10-inch (25 cm) nonstick skillet over medium heat. Let it heat.
Lay the bacon on a microwave bacon rack or in a microwavable baking dish. Stick it in the microwave on high for 8 to 9 minutes. (The length of time will depend a bit on your microwave.)
In a medium mixing bowl, whisk together the eggs, cream, carb-reduced milk, vermouth, salt, pepper, and nutmeg.
Put your butter in your now-hot skillet and swirl it around as it melts to coat the bottom. Now pour in your egg mixture. Use a spatulaâpreferably one for nonstick skilletsâto gently stir the eggs around, pulling back the part thatâs setting and letting the liquid egg run underneath. It wonât work like an omelet, where it sets up firm enough that you can lift the whole edge. Just scramble them gently until theyâre about half-set, half-liquid.
Spread the eggs out evenly in the skillet and sprinkle the shredded cheese over the top. Cover the skillet and turn the burner to low. (If you have an electric stove, youâll need to shift your pan to a low burner.) Turn on the broiler and set the rack 4
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