lil carb Italian Eggs

Recipe #3 in my YouTube Egg Series 

And this one is the most savory of them all!! I came up with this recipe as a way to shortcut an eggs in purgatory recipe and let me tell you not only is this almost TOO easy but it is amazing as a breakfast, lunch, OR dinner! This is just as simple as it gets peeps anddddd you can customize how well your yolk is cooked to your personal preference! With literally 2 ingredients and a few spices you can't go wrong! Garnishes not included hehehe

lil carb Italian Eggs- Serves 1
1/2 cup low carb marinara sauce - I used Belletieri's Marinara Sauce
1/4 cup water
2 eggs
1/8 tsp red pepper flake (optional)
1/8 tsp garlic powder (optional)
Salt & Pepper

Garnishes- also optional although I love garnishes!
1/2 Tbsp grated parmesan cheese
1 tsp fresh parsley or fresh basil

In a small 8 inch skillet (use this size otherwise everything will cook too quickly) heat up the water and marinara sauce over medium high heat until it is lightly bubbling around the sides and warmed through.
Then crack in your eggs being careful not to break the yolk.
Sprinkle on the red pepper and garlic powder if you are using them, turn the heat down to medium and then put a lid on the pan.

Cook time once the lid goes on:
-Runny Yolk: 2 minutes
-Solid yet shiny yolk (what is in my video): 3 minutes
-Fully cooked yolk: 3 1/2 - 4 minutes
*Your stove may be different then mine- but this happens quick so watch your eggs carefully to get your desired doneness.

Once they eggs are done plate em and eat em!
Garnish with some parmesan cheese, S&P and fresh chopped herbs and ENJOY!

**TIP: to make this for more people just use more sauce, more eggs, and a bigger pan. Use a pan that will fit the number of eggs you want to cook at once and add enough sauce to cover the bottom of the skillet.
**TIP 2: When looking for a low carb sauce I try to stay below 4 net grams of carbs per 1/2 cup. Calculate the net grams of carbs by subtracting the fiber from the carbs on the label.

Nutritional Info for my entire recipe:

238 Calories

16 Grams Protein

4.5 Grams Net Carbs

lil carb Frittata for One

Recipe #2 in my YouTube Egg Series!!

Eggs can be underrated I mean you can do SO much with them in just about any flavor combo!

I have plenty of frittata recipes on this blog but what if you're not feeding a crowd or meal prepping?  What if you just want a single serving frittata for one? With ALL your favorite flavors?  Take this recipe and run with it! Add in whatever your favorite flavors are or whatever you have in your fridge and you can have a super easy frittata for one ready in no time!!  See how I like to make MINE below!

lil carb Frittata for One
2 eggs
1 Tbsp half and half
1/2 Tbsp Butter
1/8 cup bell pepper, chopped
1/4 cup tomato, chopped
2 Tbsp onion, chopped
1 Tbsp pickled jalapeño, chopped
.75 ounces cheese (I used 1 slice of American Cheese)
1 Tbsp fresh herbs such as parsley, chives, or basil (optional)
Salt & Pepper to taste


 To start off whisk together the eggs and half & half with a pinch of salt and a pinch of pepper.
Whisk together until it is combined and then whisk another 10 seconds.
Preheat your broiler to high.
Next, heat the butter in an 8 inch, nonstick skillet (this is key) over medium to medium high heat.
Once the butter is melted add in the chopped onion and jalapeño and stir for about 30 seconds. Then add in the bell pepper and stir for about 30 seconds. Next add in the tomato and stir.
Cook the veggies until they develop brown color, about 3-4 minutes.
Then arrange the veggies in a single layer and pour in the eggs.
Run a spatula around the edge of the skillet to loosen the egg mixture from the sides.
Tilt the skillet around to move the uncooked egg mixture and continue to run the spatula around the edge. Do this until the frittata is mostly set but not completely cooked yet- about 2 minutes.
Top with your desired cheese and pop under the broiler for 1 minute- 1 minute 30 seconds- depending on your oven. Just watch carefully. In my video I kept mine in for 1 minute 20 seconds.
Garnish with chopped herbs and ENJOY!

Nutritional Facts for whole recipe:

370 Calories

18 Grams Protein

7 Grams Net Carbs

**For more breakfast recipes including other frittata flavors click on the "Breakfast" link on the left side of my blog!**

lil carb Egg Cup Trio! Meal Prep & Brunch Approved

This recipe I have for you today is very versatile. I made these for a brunch I hosted at my house for my mom for Mother Day! They also work well as meal prep for a quick make ahead breakfast or snack. And if you're like me you make em and eat em! I have customized 3 flavors today but really use whatever you like and have on hand. I absolutely love meal prepping but if you don't then you will like this recipe because it is super quick and makes a bunch of lil egg cups.

*Pan I used was 24 cups, 2 inches around and 1 inch deep.

lil carb Egg Cup Trio- Makes 24 cups- 8 of each flavor

Eggs:
8 eggs
2 Tbsp half and half
Salt and Pepper to taste

Broccoli Cheddar Egg Cups:
8 tsp finely chopped broccoli (about 3 small florets)
1/2 slice Cheddar Cheese or about 8 tsp of shredded cheddar

Ham and Cheese Egg Cups:
2 thin slices deli ham of your choice, chopped
1/2 Slice American Cheese

Mushroom and Swiss Egg Cups:
8 tsp finely chopped mushroom (about 2 mushrooms)
1/2 slice Swiss Cheese

Assembling:
Preheat the oven to 375 degrees.
To start off whisk your eggs with a pinch of salt and pepper and the half and half.
Set aside.

Spray your pan liberally with cooking spray.

8 Broccoli cups- add in 1 tsp of finely chopped broccoli to each muffin cup.
8 Ham and Cheese cups- add in 1 tsp of finely chopped deli ham to each muffin cup.
8 Mushroom cups- add in 1 tsp of finely chopped mushroom to each cup.

Next, pour the egg mixture into each cup, filling each one almost to the top.
Top each cup with the appropriate cheese.
Bake for 9 minutes.
They will puff up so when you take them out let them sit for a minute or so and then remove them to a serving tray and enjoy right away or let them cool and then pack them up in some tuber ware and store in the fridge. To reheat simply microwave for about 1-2 minutes until they are warmed through.
ENJOY!

Nutritional Info:

1 Brocolli Cheddar Egg Cup:

42 Calories

3.2 Grams Protein

.3 Grams Net Carbs

1 Ham and Cheese Egg Cup:

35 Calories

4 Grams Protein

.2 Grams Net Carbs

1 Mushroom Swiss Egg Cup:

30 Calories

2.5 Grams Protein

.3 Grams Net Carbs

lil carb NEW Snack Ideas

I'm definitely not a girl who can eat the same thing every day. Boy, would that make life easy lol Since that is not an option I am constantly trying to figure out new and tasty meal and snack ideas. Here are 4 snacks that I am currently eating in an effort to switch up my low carb snack game.
Click on the food links to see the brands of everything I love to use and also check out the quick video above! Enjoy!

1. Pickles N Cheese

2 Dill Pickle Spear with 1 1/2 slice of american cheese

(1/2 slice of cheese per spear)

95 Calories

3 grams Protein

4 grams Net Carbs

2. Cucumber Bites

1/4 cup cucumber slices each topped with 1sp Alouette Cheese Spread ( I use garlic & herb), and about 1/4 tsp roasted and salted sunflower seeds

111 Calories

2 grams Protein 

3.5 grams Net Carbs

3. Broccoli and Ranch

The perfect on the go snack! 1/4 cup Broccoli and about 3 Tbsp of Ranch Dip

144 Calories

3.2 grams Protein

6 grams Net Carbs

4. Chocolate Craving Snack

1/3 of a Chocolate Chunk Protein Bar

60 Calories

6.7 grams Protein

3.4 grams Net Carbs

lil carb Rosemary Garlic Chicken Burgers

1 GRAM OF NET CARBS PER SERVING!!!!!!!!

Another recipe I have been making for years! By eliminating the bun, the carbs are virtually non existent! Doesn't get much better than that! Thank you Giada! This recipe is definitely a LOW CARB winner!

lil carb Rosemary Garlic Chicken Burgers- Serves 4
Original Recipe by Giada De Laurentiis

My slightly altered version:
1 lb ground chicken
1 cup mayonnaise
1/4 cup fresh chopped rosemary
2-3 cloves garlic, minced finely
4 cups of spring mix lettuce
3 tbsp olive oil
2 tbsp butter
Salt & Pepper to taste

In a large bowl sprinkle the ground chicken with salt and pepper and set aside.
In another bowl combine the mayo, rosemary, and garlic and mix well.
Take 1/4 of the mayonnaise sauce (just eyeball it) and add it to the ground chicken.
Mix well with your hands until well combined.  Set the mayo sauce aside until ready to serve.

In a cast iron skillet or large pan melt the olive oil and butter over medium high heat.
Divide the chicken mixture into 4 and carefully drop into the skillet and flatten with your fingers into burger shapes.
Cook these for 7 minutes on the first side, flip, and cook for another 6 minutes.
Remove from the skillet onto a paper towel lined plate.

To serve: Take 1 cup of spring mix and toss lightly with 1 tablespoon of the leftover mayo sauce.
Top with one burger and some more of the mayo sauce.
ENJOY!

Per Serving:

562 Calories

23 grams of Protein

1 gram Net Carbs