Cheese "Danish"

A contributor identified only as "Hihopesor" writes, "This is my version of a Weight Watchers Danish with an English muffin, which of course has way too many carbs. I used to fix this for my kids as breakfast before school but never really appreciated just how good it probably was for them" Our tester, Ray, says this is, "very quick, very easy, very good." What more could you want? Oh, yesit's a good source of calcium, too!

What you need:

• 1 slice low-carb bread, toasted and buttered
• Up to 1/4 cup (60 g) cottage cheese, or as much as your toast will hold
• Cinnamon to taste
• Splenda to taste

What you do:

1. Toast the bread, butter is optional; spread on the cottage cheese and sprinkle with cinnamon and Splenda. Put under the broiler until the cheese starts to bubble.

Yield: 1 "Danish"

Nutrient breakdown per serving:

• 53 calories
• 1 g fat
• 8 g protein
• 3 g carbohydrate
• trace dietary fiber
• 3 g usable carbs.

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French Toasty Eggs

This quick and easy microwave recipe makes eggs taste like a Danish. Our tester, Ray, called this "fast and great"- a real treat you can make on a busy morning!

What you need:

• 2 ounces (55 g) cream cheese
• 2 eggs, lightly beaten
• 2 tablespoons (30 ml) sugar-free pancake syrup, divided (do not use aspartame-sweetened syrup)
• Ground cinnamon, to taste (careful, cinnamon is one of those carb-y spices)

What you do:

1. Soften the cream cheese in a microwave safe bowl, about 20 to 30 seconds on high. Then add the eggs and 1 tablespoon (15 ml) of the syrup, stirring to mix.
2. This shouldn't mix completely; you'll have little bits of cream cheese remaining.
3. Microwave for about a minute, then stir to break up any lumps. Microwave until you have a large puffy pancakelike result; in my microwave this takes another minute. Drizzle with remaining syrup and top with a few sprinkles of cinnamon.

Yield: Single serving

Nutrient breakdown per serving:

• 331 calories
• 29 g fat
• 15 g protein
• 3 g carbohydrate
• trace dietary fiber
• 3 g usable carbs.

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Breakfast Casserole

This easy, crowd-pleasing brunch dish would also make a filling supper.
Our tester, Ray, who liked this a lot, suggested halving this recipe for
smaller groups.

What you need:

• 1 pound (455 g) bulk Italian sausage (Betsy uses Bob Evan's brand)
• 5 cups (600 g) shredded sharp cheddar
• 12 eggs
• 1 cup (240 ml) heavy cream

What you do:

1. Preheat oven to 325 °F (170°C). Spray an 9" X12" (22.5 x 30 cm) pan with nonstick cooking spray.
2. First, cook and crumble your sausage, and drain it.
3. Spread 2 '/2 cups (300 g) of cheese in the prepared pan. Whisk your eggs in a bowl, then pour on top of the cheese. Add the sausage, then the cream, and top with the remaining cheese. Bake at 325°F (170°C) for 45 minutes. Delicious!!!!

Yield: 8 servings

Nutrient breakdown per serving:

• 683 calories
• 59 g fat
• 35 g protein
• 3 g carbohydrate
• 0 g dietary fiber
• 3 g usable carbs.

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Spinach souffle

This simple but great dish would be a fine side dish, but also would serve well as a vegetarian entree. Our tester, Kay Winefordner, emphasizes the need to drain the spinach very well!

What you need:

• 2 cups (450 g) cottage cheese
• 3 eggs, beaten
• 3 10-ounce (280 g) packages frozen chopped spinach, thawed
• 2 cups (240 g) grated cheddar cheese
• Salt to taste

What you do:

1. Spray a 9" x 11" (22.5 x 2Z5 cm) baking pan with nonstick cooking spray.
2. Preheat your oven to 350°F (180°C).
3. Mix cottage cheese and eggs with spoon in mixing bowl. Drain your spinach very well-it's best to dump it into a colander and press it hard with your hands or the back of a spoon, or even actually pick it up in handfuls and squeeze it hard!
4. Stir the spinach, 1 1;2 cups (180 g) of the cheddar, and salt if you like, into the egg mixture. Pour into your prepared pan. Sprinkle the reserved cheddar cheese on top. Bake 30 to 45 minutes at 350°F (180°C) until set.

Yield: Serves 6

Nutrient breakdown per serving:

• 276 calories
• 16 g fat
• 26 g protein
• 9 g carbohydrate
• 4 g dietary fiber
• 5 g usable carbs.

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Savory Cheese and Ham Torte

This is great for any mea1, both hot and cold. It even looks great! Our tester, Kim Pulley, says this was "one of the best of the bunch."

What you need:

• 1 10-ounce (280 g) package frozen chopped spinach
• 3 8-ounce (225 g) packages cream cheese, softened
• '/2 cup (120 ml) heavy cream
• 1 tablespoon (15 g) Dijon mustard
• '/2 tablespoon (10 g) salt
• 1 teaspoon (10 g) dried oregano
• 4 eggs
• 1 '/2 cups (180 g) shredded Swiss or Gruyere cheese
• '/2_3/4 cup (55-80 g) diced ham
• 2 tablespoons (10 g) chopped fresh parsley

What you do:

1. Preheat oven to 325 of (170°C). Grease a 9" (22.5 cm) springform pan.
2. Place your box of frozen spinach in the microwave on a paper towel and cook on high for 4 to 5 minutes. Carefully remove and drain, squeezing out most of the moisture-it's good to dump it in a sieve and press it hard with the back of a spoon. Set aside to cool.
3. In a large bowl, beat cream cheese and next 5 ingredients until smooth. Fold in cheese, ham, parsley, and cooked spinach. Pour mixture into prepared pan. Bake about 1 '/4 hours or until knife inserted in center of torte comes out clean. Cool torte slightly in pan on wire rack. Cover and refrigerate until cold, about 3 hours.
4. To serve, run a thin knife blade around the edge, then carefully remove side of pan. Cut torte into wedges.
5. Diane's note: I cut it into 12 wedges and heat in the microwave as needed when I want it warm, but it is equally delicious cold.

Yield: 12 wedges

Nutrient breakdown per serving:

• 327 calories
• 30 g fat
• 12 g protein
• 3 g carbohydrate
• trace dietary fiber
• 3 g usable carbs.

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Artichoke and Friends Frittata

Artichoke and Friends Frittata

What you need:

• 3 tablespoons (45 ml) olive oil
• '/4 pound (115 g) zucchini (about 1 really little zucchini), diced small
• 3 tablespoons (30 g) chopped onion
• 1 clove garlic, crushed
• '/2 small green pepper, diced
• '/2 small red pepper, diced
• 1 cup (300 g) canned artichoke hearts, drained and chopped
• 1 cup (110 g) '/4" (6.25 mm) ham cubes
• '/4 cup (15 g) chopped fresh parsley
• 10 eggs
• 1 tablespoon (5 g) oregano
• '/3 cup (50 g) grated Parmesan cheese

What you do:

1. For this you need an oven-safe skillet-a big cast-iron skillet works great.
2. Spray the skillet with nonstick cooking spray, and put it over medium-high heat.
3. Add the olive oil, and start sauteing the zucchini, onion, garlic, and peppers.
4. When the vegetables are starting to soften, stir in the artichoke hearts, ham cubes, and fresh parsley. Let the whole thing continue cooking while you ...
5. Scramble up the eggs with the oregano and Parmesan.
6. Arrange the stuff in the skillet in an even layer, and pour in the eggs. Cover the pan, turn the burner to low, and let the whole thing cook for 15 to 20 minutes, or until all but the top is set.
7. Run the skillet under the broiler for 3 or 4 minutes until it starts to brown a little, then cut frittata in wedges to serve.

Yield: 4 to 5 servings

Nutrient breakdown per serving:

• 308 calories
• 21 g fat
• 20 g protein
• 8 g carbohydrate
• 1 g dietary fiber
• 7 g usable carbs.

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Bacon Cheese Frittata

Y'know, it strikes me that this one is the epitome of the stereotype of low-carb food-eggs, bacon, cheese. And a beautiful thing it is, too.

What you need:

• 6 eggs
• 1 cup (240 ml) whole milk or Carb Countdown Dairy Beverage
• 2 tablespoons (30 g) butter, melted
• '/2 teaspoon salt
• '/4 teaspoon pepper
• '/4 cup (25 g) chopped green onion
• 5 bacon strips, cooked and crumbled
• 1 cup (120 g) cheddar cheese, shredded

What you do:

1. Preheat oven to 350°F (180°C). Spray an 7"-11" (27.5x17.5 cm) baking dish with nonstick cooking spray.
2. In a mixing bowl, whisk together the eggs, milk or Carb Countdown Dairy
3. Beverage, butter, salt, and pepper. Stir in the green onion, crumbled bacon, and cheese. Pour into prepared dish, and bake, uncovered, for 25 to 30 minutes, or until a knife inserted in center comes out clean.

Yield: Serves 6

Nutrient breakdown per serving:

• 232 calories
• 18 g fat
• 13 g protein
• 3 g carbohydrate
• trace dietary fiber
• 3 g usable carbs.

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UnPotato Tortilla

Don't think Mexican flatbread, think eggs. In Spain, a "tortilla" is much like an Italian frittata-a substantial egg dish, cooked in a skillet and served in wedges. This one is my version of a traditional dish served in tapas bars all over Spain. As bar food goes, it's a heckuva step up from beer nuts and stale popcorn!

What you need:

• '/4 head cauliflower
• 1 medium turnip
• 1 medium onion, sliced thin
• 3 tablespoons (45 ml) olive oil
• 6 eggs
• Salt and pepper

What you do:

1. Thinly slice your cauliflower-include the stem-and peel and thinly slice your turnip. Put them in a microwaveable casserole with a lid, add a couple of tablespoons of water, and microwave on high for 6 to 7 minutes.
2. In the meanwhile, start the onion sauteing in 2 tablespoons (30 ml) of the olive oil in an 8" (20 cm) to 9" (22.5 cm) skillet-a nonstick skillet is ideal, but not essential. If your skillet isn't nonstick, give it a good squirt of nonstick cooking spray first. Use medium heat.
3. When your microwave goes beep, pull out the veggies, drain them, and throw them in the skillet with the onion. Continue sauteing everything, adding a bit more oil if things start to stick, until the veggies are getting golden around the edges-about 10 to 15 minutes. Turn the burner to low, and spread the vegetables in an even layer on the bottom of the skillet.
4. Scramble up the eggs with a little salt and pepper, and pour over the vegetables.
5. Cook on low for 5 to 7 minutes, lifting the edges frequently to let uncooked egg run underneath. When it's all set except for the top, slide the skillet under a low broiler for 4 to 5 minutes, or until the top of your tortilla is golden. (If your skillet doesn't have a flameproof handle, wrap it in foil first.) Cut in wedges to serve.
6. A little chopped parsley is nice on this, but not essential.

Yield: 6 servings

Nutrient breakdown per serving:

• 139 calories
• 11 g fat
• 6 g protein
• 4 g carbohydrate
• 1 g dietary fiber
• 3 g usable carbs.

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Cheesy Spinach Pie

This would make a great brunch dish, or light supper, and could be a real ace in
the hole if you have vegetarians coming to dinner.

What you need:

• 3 large eggs
• 1/2 cup (120 ml) heavy cream
• 1/4 teaspoon garlic powder
• 1/4 teaspoon Tabasco sauce
• 2 tablespoons (15 g) low-carb baking mix
• Salt and pepper
• 1 1/2 cups (180 g) shredded Cheddar cheese
• 1/4 cup (50 g) shredded Parmesan cheese
• 1 10-ounce (280 g) box frozen chopped spinach, thawed and well drained

What you do:

1. Preheat oven to 350°F (180°C). Grease a 9" (22.5 cm) pie plate.
2. Whisk together the eggs, cream, garlic powder, Tabasco, baking mix, and salt and pepper.
3. Stir in cheeses and spinach until well combined. Pour mixture into prepared pie plate.
4. Bake for approximately 35 minutes, or until set and starting to brown on top.
5. Let cool slightly, then cut into 8 wedges.

Tracie's note: "This recipe can be adapted many ways. For a Greek Spinach Pie, add oregano and substitute feta cheese. I will use whatever cheese I have in the fridge ... Swiss, blue, mozzarella ... or a combination of any of those."
 
Yield: About 8 servings
 
Nutrient breakdown per serving:

• 188 calories
• 15 g fat
• 11 g protein
• 3 g carbohydrate
• 1 g dietary fiber
• 2 g usable carbs.

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Sausage Mushroom Quiche

Serve this with a salad on the side, and warm up any leftovers for breakfast.

What you need:

• 1 pound (445 g) bulk sausage, hot or mild as you prefer
• 1 cup (160 g) chopped white onions
• 1 cup (100 g) sliced fresh mushrooms
• 4 eggs plus 1 egg yolk, lightly beaten
• '/2 teaspoon Dijon mustard
• '/2 teaspoon dry mustard
• '/8 teaspoon cayenne pepper
• '/8 teaspoon nutmeg
• 1 cup (120 g) shredded Monterey Jack cheese
• 1 cup (150 g) grated Parmesan
• 2 cups (480 ml) heavy cream
• 1 teaspoon chopped parsley

What you do:

1. Preheat your oven to 300°F (150 °C).
2. First, cook sausage, onions, and mushrooms together, crumbling the sausage, until sausage is brown and vegetables cooked through. Drain, drain, drain. (Jan usually pours off excess grease, then drains it further by placing mixture on paper towels.) Press this mixture into the bottom of 10" (25 cm) pie plate you've sprayed with nonstick spray. (Alternatively, our tester suggests a 9" x 13" (22.5 x 32.5 cm) rectangular baking dish.)
3. Next, whisk together the 4 eggs and 1 yolk with the Dijon mustard, dry mustard, cayenne pepper, nutmeg, Jack cheese, and 2/3 cup (100 g) of the Parmesan cheese. Mix well.
4. Pour your cream into a heavy-bottomed saucepan, and put it over low heat.
5. Heat just to the boiling point (do not boil!). Then pour this scalded cream into the egg mixture. Mix and pour custard over sausage crust in pie plate. Bake at 300°F (150°C) for around 35 minutes or until set. Sprinkle with remaining Parmesan cheese and parsley. Let cool for 15 minutes before cutting.

Note: Jan says, "I've also used leftover chicken and broccoli in place of the
sausage and mushrooms. It's all good!"
 
Yield: 8 servings

Nutrient breakdown per serving:

• 591 calories
• 55 g fat
• 19 g protein
• 5 g carbohydrate
• trace dietary fiber
• 5 g usable carbs.

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Zucchini Quiche

Our tester, Linda, thought this was a very tasty recipe-even her husband, no big fan of vegetables, liked this.

What you need:

• 2 cups (240 g) zucchini, cut in thin half-rounds
• 2 tablespoons (30 g) butter
• 12 cherry tomatoes
• 2 tablespoons (15 g) low-carb bake mix
• 2 extra large eggs
• 3/4 cup (180 g) yogurt
• 1 teaspoon oregano
• 8 ounces (225 g) cream cheese, Kraft '/3 less fat
• '/3 cup (50 g) Parmesan cheese

What you do:

1. Preheat oven to 375 °F (190°C). Spray a 9" (22.5 cm) pie plate with nonstick cooking spray.
2. In your big, heavy skillet, saute the zucchini in the butter until it's limp. Add the tomatoes. Cook for 3 more minutes. Cool for 5 to 10 minutes. Stir in the lowcarb bake mix and spoon the whole thing into buttered 9" (22.5 cm) pie plate.
3. In a separate bowl, lightly beat your eggs. Add the yogurt and oregano, then whisk in the cream cheese in small bits. Mix together lightly. Spoon on top of the vegetables, and sprinkle the Parmesan on top.
4. Bake for 30 minutes at 375°F (190°C) or until firm in center. Serve.

Yield: Makes 4 servings

Nutrient breakdown per serving:

• 333 calories
• 25 g fat
• 17 g protein
• 9 g carbohydrate
• 2 g dietary fiber
• 7 g usable carbs.

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Quiche Lorraine

Quiche has somehow acquired a reputation for being foofy, girly food-but it's entirely made of stuff men love! So tell your husband this is "Bacon, Egg, and Cheese Pie," and watch him yum it down.

What you need:

• 1 Pie Crust, unbaked
• 8 ounces (225 g) Gruyere cheese
• 12 slices bacon
• 5 eggs
• '/2 cup (120 ml) Carb Countdown Dairy Beverage
• '/2 cup (120 ml) heavy cream or you can use 1 cup (240 ml) half-and-half in place of the Carb Countdown and the cream
• 1 pinch ground nutmeg
• 1 tablespoon (15 ml) dry vermouth
• '/2 teaspoon salt or Vege-Sal
• '/4 teaspoon pepper

What you do:

1. Have your crust ready in the pan and standing by.
2. Preheat oven to 350°F (180°C).
3. Shred your cheese, and cook and drain your bacon-I microwave my bacon, and I find that 1 minute per slice on high is about right, but your microwave may be a little different.
4. First put the cheese in the pie shell, covering the bottom evenly. Crumble the bacon evenly over the cheese.
5. Now whisk together the eggs, Carb Countdown Dairy Beverage, cream, nutmeg, vermouth, salt, and pepper. Pour this over the cheese and bacon. Bake for 45 minutes, then cool. It's actually traditional to serve Quiche Lorraine at room temperature, but you certainly may warm it if you like.

Yield: 8 servings

Nutrient breakdown per serving:

• 470 calories
• 37 g fat
• 32 g protein
• 4 g carbohydrate
• 1 g dietary fiber
• 3 g usable carbs

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Bean Sprout Scramble

Like bean sprouts? They're very low carb and quite good for you.

What you need:

• 2 tablespoons (30 g) butter
• 1 tablespoon (10 g) minced onion
• '/2 cup (25 g) bean sprouts
• 3 eggs
• Salt and pepper
• 1 tablespoon (15 g) sour cream (optional)

What you do:

1. Melt the butter in a nonstick skillet. Add the onion and sprouts and stir until the sprouts are tender crisp (onions should be translucent by then). 
2. Scramble the eggs, add salt and pepper, and add them to the skillet, stirring the mixture until the eggs are set. To serve, top with a dollop of sour cream, if desired.

Yield: This recipe is for 1 serving

Nutrient breakdown per serving:

• 550 calories
• 40 g fat
• 18 g protein
• 6 g carbohydrate
• 2 g dietary fiber
• 4 g usable carbs.

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Springtime Scramble

Springtime Scramble

What you need:

• 4 stalks asparagus
• 8 fresh snow pea pods
• 1 scallion
• 3 eggs
• 1 teaspoon olive oil

What you do:

1. Snap the bottoms off your asparagus where they break naturally, then cut the stalks into 1/2" (1 .25 cm) pieces, on the diagonal. Pinch the ends off the snow peas, and pull off the strings, then cut them into '/2" (1 .25 cm) pieces, too. 
2. Put the two in a microwaveable bowl, add just a couple of teaspoons of water, cover, and microwave on high for just 3 minutes. Uncover as soon as the microwave beeps! While this is happening, slice your scallion, including the crisp part of the green, and beat up your eggs.
3. Okay, pull your asparagus and snow peas out of the microwave. Spray a medium skillet with nonstick cooking spray, and place over medium heat. Add the olive oil, and let it start heating. 
4. Drain the asparagus and snow peas, and throw 'em in the skillet, along with the scallion. Now pour in the eggs, and scramble till set.
5. That's it!

Yield: 1 serving

Nutrient breakdown per serving:

• 267 calories
• 18 g fat
• 19 g protein
• 8 g carbohydrate
• 2 g dietary fiber
• 6 g usable carbs.

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Spring Ham and Mushroom Scramble

Ham and eggs scrambled together are nothing new-it's the seasoning that makes this taste fresh as springtime!

What you need:

• '/2 cup (50 g) sliced mushrooms
• '/2 cup (55 g) ham cubes
• 1 teaspoon butter
• 4 eggs
• 3/4 teaspoon dried dill weed
• '/2 teaspoon lemon juice
• 4 scallions, sliced 1/4" (6.25 mm) thick

What you do:

1. In a small-to-medium-sized nonstick skillet, start sauteing the mushrooms and ham cubes in the butter. While that's happening, scramble your eggs with the dill and lemon.
2. When the mushrooms are limp and have changed color, add the eggs and sliced scallions to the skillet. Scramble till eggs are set, and serve.

Yield: 2 servings

Nutrient breakdown per serving:

• 225 calories
• 14 g fat
• 18 g protein
• 5 g carbohydrate
• 1 g dietary fiber
• 4 g usable carbs.

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Italian Sausage and Mushroom Scramble

Italian Sausage and Mushroom Scramble

What you need:

• 2 ounces (55 g) Italian sausage link
• 1 tablespoon (15 ml) olive oil
• 3/4 cup (75 g) chopped mushrooms
• 2 tablespoons (16 g) grated carrot
• 1 scallion
• 3 eggs
• 2 tablespoons (20 g) grated Parmesan cheese

What you do:

1. Slice the sausage down the middle the long way, then lay flat side down and slice into half-rounds, about '/4" (6.25 mm) thick. Heat the olive oil in a large skillet, over medium-low heat, and start browning the sausage.
2. In the meanwhile, cut up your mushrooms, grate your carrot, and slice your scallion.
3. When the sausage is browned on the first side, turn it over, and add the veggies.
4. Cook, stirring now and then, until the mushrooms soften a bit.
5. Beat the eggs with the Parmesan, and pour over the sausage and vegetables.
6. Scramble till set, and serve.

Yield: 1 to 2 servings

Nutrient breakdown per serving:

• 582 calories
• 48 g fat
• 30 g protein
• 7 g carbohydrate
• 1 g dietary fiber
• 6 g usable carbs.

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Inauthentic Machaca Eggs

True Machaca is made with beef that you've salted and dried, then rehydrated in boiling water, and pounded into shreds. It's very tasty, but I don't know a lot of people who want to do that much work. The beef shreds from the Ropa Vieja work beautifully in this scramble!

What you need:

• 2 tablespoons (30 ml) olive oil
• 1 cup (200 g) Ropa Vieja
• 1/2 green bell pepper, diced
• 1/2 onion, chopped
• 1 clove garlic, crushed
• 1 cup (225 g) canned tomatoes with green chilies, drained
• 5 eggs
• 1/4 cup (20 g) chopped fresh cilantro

What you do:

1. Heat the olive oil in a large, heavy skillet, and add the Ropa Vieja, diced pepper and onion, and the garlic. Saute them together, stirring often, until the onion and pepper are becoming a little soft. In the meanwhile, measure your tomatoes and scramble up your eggs.
2. Okay, your onion is translucent, and your pepper's starting to soften. Add the tomato, stir it up, then pour in the beaten eggs. Scramble until the eggs are set.
3. Divide evenly between two plates, top each serving with half the cilantro, and serve.
4. Feel free to add some chopped jalapenos or more green chilies to this, if you'd like it spicy. Or you could use a pasilla or Anaheim chili in place of the green pepper.

Yield: 2 to3 servings

Nutrient breakdown per serving:

• 520 calories
• 39 g fat
• 30 g protein
• 12 g carbohydrate
• 2 g dietary fiber
• 10 g usable carbs.

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Ropa Vieja Omelet

Here's another way to use your Ropa Vieja

What you need:

• 1/3 cup (70 g) Ropa Vieja
• 1 ounce (30 g) Monterey Jack cheese
• '/4 California avocado, sliced
• 2 eggs

What you do:

1. Warm your Ropa Vieja in the microwave, slice or shred your cheese, and slice your avocado; have everything standing by!
2. Now heat your omelet pan, and add a little oil. Beat up your eggs, and when the skillet's hot, pour them in and make your omelet according to Dana's Easy Omelet Method.
3. When it's time to add the filling, put the cheese in first, then the Ropa Vieja, then the avocado. Cover, turn burner to low, and finish cooking, then fold and serve.

Yield: 1 serving

Nutrient breakdown per serving:

• 445 calories
• 34 g fat
• 29 g protein
• 5 g carbohydrate
• 2 g dietary fiber
• 3 g usable carbs.

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Spinach Mushroom Quiche

Spinach Mushroom Quiche

What you need:

• 1 Almond-Parmesan Crust, prebaked
• 8 ounces (225 g) sliced mushrooms
• '/2 cup (80 g) chopped onion
• 2 tablespoons (30 g) butter
• 10 ounces (280 g) frozen chopped spinach, thawed
• 3 eggs
• 3/4 cup (175 ml) heavy cream
• 3/4 cup (175 ml) Carb Countdown Dairy Beverage
• 2 tablespoons (30 ml) dry vermouth
• '/2 teaspoon salt
• '/4 teaspoon pepper
• 1 1/2 cups (180 g) shredded Monterey Jack cheese

What you do:

1. Have your crust ready first.
2. In a large, heavy skillet, over medium-high heat, saute the mushrooms and onion in the butter until the onion is translucent and the mushrooms are limp. Transfer into a large mixing bowl, preferably one with a pouring lip.
3. Dump your thawed spinach into a strainer, and using clean hands, squeeze all the moisture out of it you can. Add it to the mushrooms and onions.
4. Now add the eggs, cream, and Carb Countdown Dairy Beverage. Whisk the whole thing up until well combined. Whisk in the vermouth, salt, and pepper.
5. Cover the bottom of the Almond-Parmesan Crust with the Monterey Jack, and put it in the oven at 325 °F (170 °C) for just a couple of minutes, or until the cheese just starts to melt. Take it out of the oven, and pour in the egg-vegetable mixture-your quiche will be very full! Very carefully place it back in the oven. It's a good idea to place a flat pan under it, on the floor of the oven, to catch any drips.
6. Bake for 50 to 60 minutes, or until just set in the center. Let cool. Quiche is traditionally served at room temperature, but if you like it warm, it's better to make this ahead, let it cool, and even chill it, then cut slices and warm them for a minute or two on 70 percent power in your microwave, rather than serving it right out of the oven.

Yield: 8 servings

Nutrient breakdown per serving:

• 480 calories
• 43 g fat
• 17 g protein
• 10 g carbohydrate
• 4 g dietary fiber
• 6 g usable carbs.

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Sloppy Tom Omelet

I like this omelet as a quick lunch. Indeed, I've been known to make Sloppy
Toms just to have them on hand for this purpose. If you have a favorite low-carb
Sloppy Joe recipe, feel free to use it instead.

What you need:

• 2 eggs
• 1/4 cup (50 g) Sloppy Toms
• 1 ounce (30 g) cheddar cheese or Monterey Jack, sliced or shredded

What you do:

1. If your Sloppy Toms are left over, straight out of the fridge, warm them a bit in the microwave before you start cooking the eggs. 
2. Then make your omelet according to Dana's Easy Omelet Method, adding the cheese first, then the Sloppy Toms on top of the cheese. 
3. Cover, turn burner to low, and finish cooking, then fold and serve.

Yield: 1 serving 

Nutrient breakdown per serving:

• 346 calories
• 23 g fat
• 27 g protein
• 7 g carbohydrate
• 1 g dietary fiber
• 6 g usable carbs.

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Mushroom Omelet

Believe it or not, this is classical Italian food, with no pasta in sight.

What you need:

• 2 cups (200 g) sliced mushrooms
• '/4 small onion, sliced thin
• 1 stalk celery, diced fine
• 2 tablespoons (30 ml) olive oil
• 1 clove garlic
• '/2 teaspoon chicken bouillon concentrate
• '/2 teaspoon Splenda
• Salt and pepper
• 4 eggs
• '/2 cup (80 g) shredded Romano cheese

What you do:

1. In your big skillet, start sauteing the mushrooms, onion, and celery in the olive oil. When the mushrooms have changed color and the onion is translucent, add the garlic, chicken bouillon granules, and Splenda, stirring till the bouillon dissolves.
2. Let cook for another minute or so. Salt and pepper the mushroom mixture to taste, and remove from skillet.
3. Now, in your omelet pan, make 2 omelets, one after the other, according to Dana's Easy Omelet Method, using the mushrooms as filling, with 1/4 cup (40 g) of shredded Romano cheese on top. Cover and cook till cheese melts, fold, and serve. 
4. (You can keep the first omelet warm long enough to make the second omelet by simply covering the plate with a spare pot lid. For that matter, you can halve this recipe to make one omelet!)

Yield: 2 omelets

Nutrient breakdown per serving:

• 388 calories
• 30 g fat
• 22 g protein
• 8 g carbohydrate
• 1 g dietary fiber
• 7 g usable carbs.

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Mexican Avocado and Ham Omelet

This is actually a fairly traditional combination in Mexico.

What you need:

• 1 pinch paprika
• '/4 teaspoon salt
• 2 tablespoons (30 g) sour cream
• 2 eggs
• '/4 cup (30 g) ham, minced
• 2 tablespoons (25 g) diced tomato
• '/2 avocado, sliced

What you do:

1. Have everything cut up before you start cooking. Stir the paprika and salt into the sour cream.
2. Now, make your omelet according to Dana's Easy Omelet Method.
3. When bottom is set, add ham and tomato, cover the skillet, and set the burner to low. Let it cook for a minute or two until top is set. Arrange avocado slices on the ham and tomato, fold omelet, and top with seasoned sour cream to serve.

Yield: 1 serving 

Nutrient breakdown per serving:

• 509 calories
• 42 g fat
• 23 g protein
• 12 g carbohydrate
• 3 g dietary fiber
• 9 g usable carbs.

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Club Omelet

One of the few high-carb meals I miss is the turkey club sandwich-so here's the omelet equivalent!

What you need:

• 2 slices bacon, cooked and drained
• 2 ounces (55 g) turkey breast slices
• '/2 small tomato, sliced
• 1 scallion, sliced
• 2 eggs
• 1 tablespoon (15 g) mayonnaise

What you do:

1. Have your bacon cooked and drained-I like to microwave mine and crumble it up. Cut the turkey into small squares, and have the tomato and scallion sliced and at hand.
2. Beat the eggs, and make your omelet according to Dana's Easy Omelet Method, adding just the bacon and turkey while it's still cooking. Then add the tomato and scallion, spread the mayo on the other side, fold, and serve.

Yield: 1 serving

Nutrient breakdown per serving:

• 383 calories
• 28 g fat
• 29 g protein
• 5 g carbohydrate
• 1 g dietary fiber
• 4 g usable carbs.

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Salami Roll-Ups

Salami Roll-Ups

What you need:

• 1 pound (455 g) fresh or frozen asparagus
• 1 pound (455 g) hard salami, the smaller round ones
• 4 ounces (115 g) cream cheese

What you do:

1. If you're using fresh asparagus, snap the end off each spear where it breaks naturally, then plunge into boiling water for just 20 to 30 seconds; drain. If using frozen asparagus, just thaw it.
2. Preheat oven to 375°F (190°C) degrees.
3. Layout a slice of salami, spread with cream cheese, and place an asparagus spear
4. on one end, rolling it up. Seal with a dab of cream cheese and lay on a cookie
5. sheet. Once all processed, bake for 20 minutes. Serve.

Yield: Serves 4

Nutrient breakdown per serving:

• 397 calories
• 33 g fat
• 19 g protein
• 6 g carbohydrate
• 1 g dietary fiber
• 5 g usable carbs.

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Spinach Balls

Our tester, Patty Mishler, rated this a 10!

What you need:

• 3 boxes, 10 ounces (280 g) each, frozen chopped spinach, thawed and squeezed dry
• 2 cups (250 g) almond meal
• 1 1/2 cups (185 g) chopped macadamia nuts
• 1 teaspoon salt
• '/4 teaspoon garlic powder
• 2 tablespoons (20 g) dried minced onion
• '/2 cup (80 g) grated Parmesan cheese
• 2 eggs or 4 egg whites
• 1 stick butter, melted

What you do:

1. Mix together and form into 1" (2.5 cm) balls.
2. Bake at 350°F (180 °C) for 20 min.
3. These may be baked dry and served with hollandaise sauce or a mustard sauce as an hors d' oeuvres. The balls should be bite-sized for this. Or you can bake these in Nancy Harrigan's Coconut Ginger Sauce.

Nancy's note: "I like to bake these in the Coconut Ginger Sauce. Mix the sauce and pour over balls before baking. This sauce will need to be doubled for the whole batch of Spinach Balls. I bake them in this sauce (using butter) with raw shrimp. Add a salad and you've got a fabulous dinner!

"I also like to make up the whole batch, put the balls on a cookie sheet, and freeze them, then put them in a freezer bag and take them out as needed."
 
Yield: About 8 servings (6 balls each)

Nutrient breakdown per serving:

• 464 calories
• 38 g fat
• 20 g protein
• 17 g carbohydrate
• 6 g dietary fiber
• 11 g usable carbs. 
• Analysis does not include any sauce or dip.

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Pizza Muffin Appetizers

Leftovers-if there are any-can be eaten cold the next day for lunch.

What you need:

• 1-2 tablespoons (15-30 ml) olive oil
• 1 clove garlic, minced
• '/2 cup (75 g) chopped green pepper
• '/2 cup (75 g) chopped red pepper
• '/2 small onion, chopped
• 1 cup (100 g) chopped mushrooms
• '/4 cup (25 g) chopped olives
• '/4_ V2 teaspoon red pepper flakes, or to taste
• '/2 teaspoon Italian seasoning
• Dash black pepper
• 2 eggs
• 2/3 cup (100 g) grated Parmesan cheese
• 1/2 cups (180 g) shredded mozzarella
• 8 ounces (225 g) cream cheese, softened
• Approximately 30 slices of deli-sized pepperoni
• '/2 cup (120 g) pizza sauce (optional)

What you do:

1. In the olive oil saute the garlic, peppers, and onion until almost soft. Add the mushrooms and saute a minute or two more. Turn off the heat and add the olives, red pepper flakes, Italian seasoning, and pepper.
2. In a bowl, lightly beat your eggs, then add the Parmesan, mozzarella, and cream cheese. Add your sauteed vegetables and mix all ingredients until blended.
3. Line each mini-muffin cup with a slice of pepperoni (forming a basket). Use a teaspoon to drop the vegetable-cheese mixture into the pepperoni cup.
4. Bake for 25 minutes at 325 °F (170°C) or until very lightly browned.
5. If desired, serve with a bit of pizza sauce on top (may top each muffin with sauce 10 minutes prior to end of baking time, then return to oven to finish baking-or simply top muffins with sauce when done), but they're good plain, too.

Yield: Makes about 30 mini-muffin-sized bites

Nutrient breakdown per serving:

• 98 calories
• 8 g fat
• 4 g protein
• 2 g carbohydrate
• trace dietary fiber
• 2g usable carbs.

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Sweetened Jalapeno Bites

Our tester, Julie, called this "really interesting, and surprisingly good!" (She also said it really improved low-carb crackers, of which she is not generally fond.)

What you need:

• 1 12-ounce (340 g) jar sliced jalapeno peppers
• 3/4 cup (18 g) Splenda
• Cream cheese-plain or onion-chive flavored
• Pork rinds or low-carb crackers

What you do:

1. Dump out the jalapenos, including the liquid, into a bowl, and stir in the Splenda.
2. Pack them back into the jar, put on the lid, and stick it in the fridge for a day or two.
3. When snack time rolls around, pull out the jar and grab your cream cheese and pork rinds or low-carb crackers. Spread some cream cheese on a pork rind or cracker, top with a slice or two of jalapeno, and stuff it in your face! Repeat.

Nutrient breakdown per serving:

• 94 calories
• 2 g fat
• 4 g protein
• 18 g carbohydrate
• 9 g dietary fiber
• 9 g usable carbs.

Working out the per-piece counts of this was just too darned difficult, so we gave up-but cream cheese is very low carb, and pork rinds are carb-free. If you're using low-carb crackers, read the label.

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Salmon Stuffed Celery

A great party snack or sack lunch.
 

What you need:

• 1 15-ounce (420 g) can salmon, drained, or 2 vacuum-packed packages salmon
• 8 ounces (225 g) softened cream cheese
• Juice and zest of one lemon
• 1 teaspoon prepared horseradish
• 1 tablespoon (10 g) dried minced onion flakes
• '/4 teaspoon salt
• 1 tablespoon (15 ml) Worcestershire sauce (you may want to add this 1 teaspoon at a time, depending on how well you like the Worcestershire sauce)
• 1 bunch celery, cut in thirds

What you do:

1. Mix all ingredients together except celery. Chill for 4 to 8 hours.
2. Stuff salmon-cheese mixture into celery thirds and serve.

Yield: 20 servings

Nutrient breakdown per serving:

• 71 calories
• 5 g fat
• 5 g protein
• 1 g carbohydrate
• trace dietary fiber
• 1 g usable carbs

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Low-Carb Nachos Supreme

A fast, teen-friendly dinner!

What you need:

• 1 pound (455 g) low-fat ground beef
• 1 15-ounce (420 g) can Eden Black Soy Beans, drained
• 1 7 3/4-ounce (220 g) can Mexican Hot-Style Tomato Sauce (if you can't find this, use regular tomato sauce with 3 tablespoons (45 ml) enchilada sauce added!)
• 1 12-ounce (340 g) bag Soy and Flaxseed Tortilla Chips (or make own chips from Margaret King's Tortilla Chips
• 2 cups (240 g) grated Mexican Cheese blend (or cheese of choice)
• 1 7 3/4-ounce (220 g) can sliced black olives
• 1 tomato, diced
• Sour cream to taste

What you do:

1. Brown and crumble ground beef, and drain fat. Add black soy beans and Mexican tomato sauce. Cook just until all heated through.
2. Spread the contents of a bag of low-carb chips on a plate; top with 1/4 cup (30 g) grated cheese. Spoon 1/2 cup (60 g) meat/bean mixture on top. Top meat mixture with another 1/4 cup (30 g) cheese. Sprinkle with olives. Microwave the whole thing on high for 45 seconds until cheese is melted.
3. Top with chopped tomato and sour cream to taste.
4. Note: I might use Pat Best' Refried Black Soy Beans instead of the plain black soy beans.

YIELD: Serves 8 or more

Nutrient breakdown per serving:

• 517 calories
• 39 g fat (61.2% calories from fat)
• 30 g protein
• 25 g carbohydrate
• 16 g dietary fiber
• 9 g usable carbs

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Fried Cheese Taco Shells

Who could miss those stale corn ones, out of a box?

What you need:

• 1 8-ounce (225 g) bag of shredded Mexican 4-Cheese blend
• Don't use fat-free cheese!

What you do:

1. Heat a small nonstick skillet over medium heat until hot. Add 1;'2 cup (30 g) of shredded cheese and fry until brown. 
2. Flip over and brown the other side. 
3. Do not overcook as it becomes dry and brittle. Light golden brown is good. 
4. When cooked, remove from the skillet and place over a rolling pin covered with a kitchen towel. 
5. Use another folded piece of kitchen towel to mold the cheese into a taco shape, then put aside to cool. 
6. Always wipe the excess fat from the pan before you add more cheese, as it cooks better if it is dry. 
7. If you prefer nachos to tacos, cook the cheese the same way but place flat on a piece of kitchen towel when cooked and cut into "chips" with a pizza cutter before it is cold.

YIELD: Makes 8 tortilla shells or rounds to cut up

Nutrient breakdown per serving:

• 114 calories
• 9 g fat
• 7 g protein
• trace carbohydrate
• no fiber
• trace usable carbs

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Tortilla Chips

You can buy low-carb tortilla chips, but there's a charm to fresh ones.

What you need:

• Low-carb tortillas
• Nonstick cooking spray

What you do:

1. Spray the tortillas with cooking spray, both sides, and cut them into triangle shapes. Bake on a cookie sheet at 400°F (200°C) for 10 to 15 minutes, until crisp and brown. They make great dippers for all chip and dip needs!
2. Tester's note: Barbo Gold, who tested these, liked them the way Margaret made them, but thought they were even better baked at 250°F (l30°C) for 1 hour and 10 minutes. She also suggests a sprinkle of salt, and even onion powder. Knock yourself out.

Nutrient breakdown per serving:

• 50 calories
• 2 g fat
• 5 g protein
• 11 g carbohydrate
• 8 g dietary fiber
• 3 g usable carbs

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Provolone Chips

Our tester, Julie, says she likes these better than those high-priced low-carb chips!

What you do:

1. Put a slice of provolone on a waxed paper plate and microwave it for about 1 :10, or until it starts turning golden brown. When you take it out of the microwave, you can fold it into a "taco shell" as it cools, or just leave it flat. 
2. I like to top it with sour cream, guacamole, and salsa for a satisfying and easy Mexican-style lunch.

Nutrient breakdown per serving:

• 100 calories
• 8 g fat
• 7 g protein
• no fiber
• 1 g usable carbo

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Cheese Crisps

This is so simple, I almost ignored it. I'm really glad I didn't! My tester, Doris, gave this simple recipe a 10. She also said you can fold the cheese in halfbefore it cools, to make something like a taco shell. She filled hers with scrambled eggs for breakfast and tuna salad for lunch-and recommended taco filling for dinner!

What you do:

1. Take 1 slice of pasteurized processed American cheese (12, 16, or 24 in a package), put it on a piece of parchment paper on a microwaveable paper plate, and put it in the micro for 50 seconds. It will bubble up and become brown and delish!
2. Take it out, let it cool for a few minutes, and it will be so crisp. Now, this satisfies my need to crunch and is quite tasty!

Nutrient breakdown per serving:

• 106 calories
• 9 g fat
• 6 g protein
• trace carbohydrate
• no fiber; trace usable carbs

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Smoked Almonds

Smoked Almonds

These are crunchy with a nice kick!

What you need:

• 1 pound almonds
• 3 tablespoons butter
• 2 teaspoons barbecue rub (see recipe page 538, or use purchased rub)
• 2 teaspoons salt
• 2 teaspoons liquid Barbecue Smoke® 

What you do:

1. Lay a big flat roasting pan over a burner, and melt the butter in it.
2. Stir in the seasonings, making sure they're blended into the butter.
3. Now add the almonds, and stir until they're well-coated. Roast at 300 for 30-40 minutes. Store in an airtight container.

YIELD: 12 servings 

Nutrient breakdown per serving:

• 248 Calories
• 23g Fat
• 8g Protein
• 8g Carbohydrate
• 4g Dietary Fiber
• 4 grams usable carbs

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Barbecued Pumpkin Seeds

Barbecued Pumpkin Seeds

What you need:

• 2 cups (450 g) pumpkin seeds, roasted
• 1 - 2 teaspoons water
• 2 tablespoons (15 g) Classic Barbecue Rub

What you do:

1. Put your pumpkin seeds in a dry skillet over medium-high heat, and stir until they start to swell-about 5 minutes. Stir in the water and the barbecue rub, and keep stirring till the seeds are dry again. 
2. Serve.

YIELD: 8 servings of 1/4 cup (60 g) each

Nutrient breakdown per serving:

• 75 calories
• 3 g fat
• 3 g protein
• 9 g carbohydrate
• 2 g dietary fiber
• 7 g usable carbs

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Pimiento Cheese

Pimiento Cheese

What you need:

• 12 ounces (340 g) American cheese, shredded (Lynn uses Kraft)
• 4-ounce (115 g) jar pimientos, drained and chopped or pureed, depending on how you like it
• 1/4 cup (60 g) Miracle Whip Light salad dressing (you can use mayo; Lynn likes the sweetness of the salad dressing)
• 1 tablespoon (15 ml) Worcestershire sauce
• 1 tablespoon (15 ml) Tabasco sauce, or to taste
• 1 teaspoon celery salt
• 1 teaspoon pepper

What you do:

1. Mix all ingredients thoroughly. Couldn't be easier! Great stuffed in celery or cherry tomatoes, or spread on low-carb crackers or bread.
2. Dana's note: You can replace the Miracle Whip Light with mayo with a tiny bit of Splenda added, or Carb Options now has a similar dressing.

YIELD: Makes 8 servings, 1j4 cup (60 g) each.

Nutrient breakdown per serving:

• 216 calories
• 19 g fat
• 10 g protein
• 2 g carbohydrate
• trace dietary fiber
• 2g usable carbs

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Dilled Almonds

These were inspired by the Sunflower Parmesan Crackers in 500 Low-Carb Recipes.

What you need:

• 2 cups (300 g) almonds
• 3-4 tablespoons (45-60 g) butter, melted
• 1 tablespoon Parmesan-Dill Seasoning Mix

What you do:

1. Preheat oven to 325 °F (170°C).
2. Place nuts in a shallow pan and add butter, mixing to coat well. Spread the nuts out evenly in the pan.
3. Roast nuts for 15 to 20 minutes.
4. Remove from oven, sprinkle Parmesan-Dill Seasoning over the almonds and stir to coat.

YIELD: 8 servings

Nutrient breakdown per serving:

• 262 calories
• 24 g fat
• 7 g protein
• 7 g carbohydrate
• 4 g dietary fiber
• 3 g usable carbs

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