Main Dishes

Crustless Quiche

So good, melty and filling you won't miss the crust! Reheats well and makes a great breakfast, lunch, brunch, or even supper dish.

Serves 8
Ingredients:
  • 8 large eggs
  • 1/2 cup heavy whipping cream
  • 4 oz diced ham
  • 6 oz shredded cheddar cheese
  • 1/2 of a medium sized onion, diced
  • 1 tbs dried mustard powder
  • 1 tsp salt
  • 1/2 tsp black pepper
Preheat oven to 375. Break eggs into a large bowl and using a whisk or fork break the yolks and beat the eggs. Add the heavy cream, mustard powder, salt and pepper then stir. Then add the ham, onion and cheese. Stir to combine and pour into a 8" pie pan, small casserole, or 4 ramekins sprayed with non-stick cooking spray. Bake for 20-30 minutes or until golden on top and a toothpick inserted in the center comes out clean.

Nutrition Info (per serving)
Calories231
Total Fat19g
Saturated9.8g
Polyunsaturated1.2g
Monounsaturated6.0g
Cholesterol261mg
Sodium677mg
Total Carbs1.8g
Dietary Fiber0.1g
Sugar0.8g
Protein14g
Vitamin A188mcg
Vitamin C0.3mg
Calcium192mg
Iron1.3mg

Made with RecipeBuilder Pro for iOS.

Amy’s Low(er) Carb Chili
I love chili and with the cold days ahead nothing is better on a Saturday. I’ve adapted this recipe from my regular chili recipe and was surprised to find we didn’t miss the abundance of beans. I did use one can of beans in this recipe. To make it even lower carb you can leave them out.

Serves: 8
Preparation Time: 30 minutes

Simmer for hours
Ingredients

  • 2 pounds ground beef, raw
  • 1 clove garlic minced
  • 1 onion chopped
  • 1 -15.5 oz can chili beans
  • 1 -28 oz can petite diced tomatoes
  • 2 packs mild chili mix
  • 1 chipotle in adobo minced
  • 1-2 cups of water

Brown beef and drain the fat. Add the onion, garlic, and chili mix. Cook until onions are translucent then add the remaining ingredients. Simmer on low for at least 30 minutes, longer is better.


Nutrition Info (per serving)
Calories
386
Total Fat
23g
Saturated
8.3g
Polyunsaturated
0.5g
Monounsaturated
8.6g
Cholesterol
81mg
Sodium
79mg
Total Carbs
20g
Dietary Fiber
5.4g
Sugar
2.1g
Protein
24g
Vitamin A
0.0mcg
Vitamin C
2.1mg
Calcium
28mg
Iron
2.3mg

Made with RecipeBuilder Pro for iOS. 



Colonel Low Carb's Fried Chicken
Serves: 4
Ingredients

  • 2 lbs boneless skinless chicken breast
  • 1/4 cup soy flour
  • 1 tbsp salt
  • 1 tsp black pepper
  • 3 tablespoons coconut oil

Instructions
Preheat a deep sided skillet on medium high heat. Mix your soy flour, salt and pepper. Thin the chicken breasts into cutlets and place in a bowl of cold water. Place 3 tablespoons of coconut oil in the skillet to melt. Dip the chicken pieces in the flour to coat. Fry on each side until golden brown and delicious. Salt and pepper more if desired.


Nutrition Info (per serving)
Calories
348
Total Fat
16g
Saturated
10g
Polyunsaturated
1.9g
Monounsaturated
2.6g
Cholesterol
121mg
Sodium
2315mg
Total Carbs
2.2g
Dietary Fiber
0.6g
Sugar
0.4g
Protein
46g
Vitamin A
9.0mcg
Vitamin C
0.1mg
Calcium
36mg
Iron
2.0mg




































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