carb count will vary a little, but each serving will have close to 6 grams of carbohydrates and 2 grams of fiber, for a total of 4 grams of usable carbs and 26 grams of protein.
Fried Eggs
Asparagi AllâUovo
This Italian dish turns a couple of eggs into a light supper. This looks like a lot of instructions, but none of the steps takes much time.
1 pound (455 g) asparagus
1/4 cup (60 ml) olive oil
1/2 teaspoon minced garlic or 1 clove garlic, crushed
1/2 cup (50 g) grated Parmesan cheese
8 eggs
Start by snapping the bottoms off the asparagus where they break naturally. Put the asparagus in a microwaveable casserole or a glass pie plate. Add a couple of tablespoons of water and cover. (Use plastic wrap or a plate to cover a pie plate.) Microwave on High for 3 to 4 minutes.
While the asparagus is cooking, stir the garlic into the olive oil.
When the asparagus is done, drain it. If you have 4 single-serving oven-proof dishes long enough to hold asparagus, theyâre ideal for this recipeâdivide the asparagus between the 4 dishes. If not, youâll need to use a rectangular glass baking dish. Arrange the asparagus in 4 groups in the baking dish.
Whether youâre using the individual dishes or the single baking dish, drizzle each serving of asparagus with the garlic and olive oil. Salt and pepper lightly and divide the cheese between the 4 servings. Put the asparagus under the broiler, about 4 inches (10 cm) from low heat. Let it broil for 4 to 5 minutes.
While the asparagus is broiling, fry the eggs to your liking. Either use your biggest skillet to do them all at once or divide them between two skillets.
When the Parmesan is lightly golden, take the asparagus out of the broiler. If youâve cooked it in one baking dish, use a big spatula to carefully transfer each serving of asparagus to a plate. Top each serving of asparagus with 2 fried eggs and serve.
Yield: 4 servings, each with 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 16 grams of protein. If youâd like 22 grams of protein, add a third egg to each serving.
Colorful Eggs on a Plate
I wanted to come up with something completely microwaved, though I canât really explain why. This is quite good, and heaven knows itâs quick.
1/4 red bell pepper
1/4 green bell pepper
1/4 onion
3 ounces (85 g) ham
1 tablespoon (15 g) bacon grease or melted butter
2 eggs
3 tablespoons (22 g) shredded Monterey Jack cheese
Cut the veggies and ham into a few chunks, throw them in the food processor, and pulse until chopped to a medium consistency.
Spray a microwaveable plate with a rim with nonstick cooking spray and dump the veggie-ham mixture on it. Drizzle the bacon grease or butter over it, stir it all around, and then spread it in an even layer. Nuke on high for 1 minute.
While thatâs happening, scramble up your eggs in a small bowl. When the microwave beeps, pour the eggs over the veggies and ham. Put it back in and nuke for another 2 to 3 minutes or until the eggs are mostly set.
Sprinkle the cheese over the top and nuke again for another 1 to 2 minutes or until the cheese is melted and then eat.
Yield: 1 serving, with 510 calories, 37 grams fat, 32 grams protein, 10 grams carbohydrate, 2 grams dietary fiber, and 8 grams usable carb.
Ham and Eggs with Veg
The recipe I adapted this fromâfrom a 1960s cookbookâswore this was a Spanish recipe. I donât know if itâs anything vaguely resembling Spanish cooking, but itâs tasty, quick, filling, and unusual.
1/2 cup (75 g) frozen peas
1/2 medium onion, diced
3 medium fresh mushrooms, chopped
4 tablespoons (60 ml) olive oil, divided
3/4 cup ham, cut into 1/2-inch (1.3 cm) cubes
4 eggs
4 green olives
Put the peas in a microwaveable bowl, add just little water, cover with a saucer, and nuke on high for four minutes.
In the meantime, dice your onion, chop your mushrooms, and start them sautéing in a medium-sized
Fried Eggs
Asparagi AllâUovo
This Italian dish turns a couple of eggs into a light supper. This looks like a lot of instructions, but none of the steps takes much time.
1 pound (455 g) asparagus
1/4 cup (60 ml) olive oil
1/2 teaspoon minced garlic or 1 clove garlic, crushed
1/2 cup (50 g) grated Parmesan cheese
8 eggs
Start by snapping the bottoms off the asparagus where they break naturally. Put the asparagus in a microwaveable casserole or a glass pie plate. Add a couple of tablespoons of water and cover. (Use plastic wrap or a plate to cover a pie plate.) Microwave on High for 3 to 4 minutes.
While the asparagus is cooking, stir the garlic into the olive oil.
When the asparagus is done, drain it. If you have 4 single-serving oven-proof dishes long enough to hold asparagus, theyâre ideal for this recipeâdivide the asparagus between the 4 dishes. If not, youâll need to use a rectangular glass baking dish. Arrange the asparagus in 4 groups in the baking dish.
Whether youâre using the individual dishes or the single baking dish, drizzle each serving of asparagus with the garlic and olive oil. Salt and pepper lightly and divide the cheese between the 4 servings. Put the asparagus under the broiler, about 4 inches (10 cm) from low heat. Let it broil for 4 to 5 minutes.
While the asparagus is broiling, fry the eggs to your liking. Either use your biggest skillet to do them all at once or divide them between two skillets.
When the Parmesan is lightly golden, take the asparagus out of the broiler. If youâve cooked it in one baking dish, use a big spatula to carefully transfer each serving of asparagus to a plate. Top each serving of asparagus with 2 fried eggs and serve.
Yield: 4 servings, each with 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 16 grams of protein. If youâd like 22 grams of protein, add a third egg to each serving.
Colorful Eggs on a Plate
I wanted to come up with something completely microwaved, though I canât really explain why. This is quite good, and heaven knows itâs quick.
1/4 red bell pepper
1/4 green bell pepper
1/4 onion
3 ounces (85 g) ham
1 tablespoon (15 g) bacon grease or melted butter
2 eggs
3 tablespoons (22 g) shredded Monterey Jack cheese
Cut the veggies and ham into a few chunks, throw them in the food processor, and pulse until chopped to a medium consistency.
Spray a microwaveable plate with a rim with nonstick cooking spray and dump the veggie-ham mixture on it. Drizzle the bacon grease or butter over it, stir it all around, and then spread it in an even layer. Nuke on high for 1 minute.
While thatâs happening, scramble up your eggs in a small bowl. When the microwave beeps, pour the eggs over the veggies and ham. Put it back in and nuke for another 2 to 3 minutes or until the eggs are mostly set.
Sprinkle the cheese over the top and nuke again for another 1 to 2 minutes or until the cheese is melted and then eat.
Yield: 1 serving, with 510 calories, 37 grams fat, 32 grams protein, 10 grams carbohydrate, 2 grams dietary fiber, and 8 grams usable carb.
Ham and Eggs with Veg
The recipe I adapted this fromâfrom a 1960s cookbookâswore this was a Spanish recipe. I donât know if itâs anything vaguely resembling Spanish cooking, but itâs tasty, quick, filling, and unusual.
1/2 cup (75 g) frozen peas
1/2 medium onion, diced
3 medium fresh mushrooms, chopped
4 tablespoons (60 ml) olive oil, divided
3/4 cup ham, cut into 1/2-inch (1.3 cm) cubes
4 eggs
4 green olives
Put the peas in a microwaveable bowl, add just little water, cover with a saucer, and nuke on high for four minutes.
In the meantime, dice your onion, chop your mushrooms, and start them sautéing in a medium-sized
Similar Books
