300 15-Minute Low-Carb Recipes by Dana Carpender Page B

skillet over medium heat using 2 tablespoons (28 ml) of the olive oil.
    While all that is cooking, cube your ham. Throw it in with the onions and mushrooms and stir it all up. Let it sauté a bit longer.
    Fry the eggs in the rest of the olive oil in another pan. You want the whites set but the yolks still runny.
    By now the microwave has beeped! Stir the peas into the ham and veg mixture and let them cook with it a touch longer.
    Pit and chop the olives.
    Okay, divide the ham mixture onto two plates and top each with two fried eggs. Scatter some chopped olive over each portion and serve.
    Yield: 2 servings, each with 517 calories, 42 grams fat, 23 grams protein, 12 grams carbohydrate, 3 grams dietary fiber, and 9 grams usable carb.
Something Different
Blintzlets
    This falls somewhere between a blintz and an omelet—hence the name. These are not dirt-low in carbs, but they’re really yummy. They can be a special breakfast—you’ll want to add a little more protein on the side, maybe some ham—or even a light dessert.
    1 cup (225 g) cottage cheese*
    2 tablespoons (30 g) sour cream
    1/2 teaspoon vanilla extract
    1 tablespoon (1.5 g) Splenda
    4 eggs
    1/4 cup (40 g) vanilla whey protein powder
    6 tablespoons (120 g) low-sugar strawberry preserves
    * I use 4% fat cottage cheese; don’t drop below 2%.
    Put the cottage cheese, sour cream, vanilla, and Splenda in your food processor with the S-blade in place. Process until smooth.
    Put the eggs and the protein powder in a blender and whirl for 20 seconds or so.
    Heat an 8- or 9-inch (20 or 23 cm) nonstick skillet over medium-high heat. Make sure it’s hot before you cook! Even though it’s nonstick, spray it with nonstick cooking spray. Now, pour in a small puddle of the egg mixture and swirl the pan to coat the whole bottom—the idea is to use just enough of the egg mixture to cover the bottom of the skillet with a thin but solid layer. Cook until the top of the egg is set—this takes only a minute or so—then turn briefly. The protein powder makes this mixture very fragile, so be careful.
    Lay the thin, eggy pancake on a plate, spread 1 tablespoon (20 g) of the preserves on one half and spoon 3 tablespoons (42 g) of the cottage cheese mixture over it. Fold and serve. Repeat.
    Yield: Makes 6, each with 9 grams of carbohydrates and 11 grams of protein. You can cut the carb count of each serving 3 grams by using just 1/2 tablespoon of preserves in each one. Or you could thaw 1/2 cup (128 g) of frozen unsweetenedstrawberries, mash them with a tablespoon or two (1.5 to 3 g) of Splenda, and use them in place of the preserves. This would save 5 grams of carbs per serving—but you’ll be pushing that 15-minute time limit.
Egg and Cheese Pancakes
    I admit it, getting all of these done with the 15 minute deadline will take a big griddle. But you can easily have the first round done in a big skillet finished within that time.
    1 cup (225 g) creamed cottage cheese
    4 eggs
    1 teaspoon baking powder
    1 teaspoon vanilla
    1/4 teaspoon salt
    1/4 cup (31 g) coconut flour
    1 tablespoon (1.5 g) Splenda, or liquid sucralose to equal 1 tablespoon in sweetness
    First, put the biggest darned skillet or griddle you can find on to heat over medium-high burners. (If it can span two burners, so much the better!)
    Now simply assemble everything else in your blender and run until you have a smooth, thick batter.
    Cook as you would any pancake, turning when the edges look dry and the bubbles that pop leave holes. Serve with butter and low sugar jelly or mixed Splenda granular or erythriltol and cinnamon.
    Yield: Makes 15 pancakes, each with 50 calories, 2 grams fat, 4 grams protein, 4 grams carbohydrate, 2 grams dietary fiber, and 2 grams usable carb.
Chipotle-Bacon Breakfast Burrito
    This dish is super-tasty and filling enough to be a quick supper. A little fresh cilantro would be nice here, too, but it’s hardly essential.
    2 slices bacon
    1 tablespoon