Saturday, June 28, 2014

Jan's Crustless Bacon, Onion, Broccoli Quiche


10" deep pie pan 

Preheat oven to  350 degrees  (325 if using a glass pie plate)

Grease pie plate with olive oil, set aside

Fry 8 -10 slices of bacon until crisp - crumble when cool, set aside

I medium onion, sliced thin 

Chunk of broccoli, raw... dice 

1 cup colby jack cheese

6 eggs   ( add 2 more yolks if using reg milk)

1 cup heavy whipping cream  ( Can use reg milk)
    If you use 2% milk, add a TBSP butter

Salt and Pepper to taste

Fry bacon, drain on paper towels, set aside
While bacon is frying, slice onion in rings and separate.  

Once bacon is done, drain most of the grease.... just save a little to fry onion rings in .. don't need much.  When onion is limp, remove from pan.

Chop broccoli - you don't need a lot or it will overpower the flavor

I love this recipe.... so easy to make and you can add whatever you have on hand

Quiche before cheese and egg mixture


Grease quiche or pie dish

egg mixure

Bake for 30 minutes in a 350 degree oven - Let set 5 - 10 minutes before serving.                                

Jan's Black Bean Corn Salsa


I double this if taking it to a carry in or family gathering

1/3 cup fresh lime juice (about 3 limes)
1/4 cup Extra Virgin Olive Oil
1 very large clove garlic minced
1 tsp salt
1/8 tsp cayenne pepper ( I add a little more depending on guests)
2 cans black beans rinsed  (15 oz) AND drained
1.5 cups frozen corn kernels ( if doubling, I add the entire bag)
1 avocado = peeled,pitted and diced
2 large tomatoes diced -
1 sweet red pepper, chopped
6 green onions thinly tops too
1 medium cucumber, peeled, seeded and chopped
1/4 cup fresh cilantro chopped (optional) 

Combine dressing - lime juice, olive oil, garlic, salt, cayenne pepper in a small jar,cover with lid and shake until well mixed.

In a salad bowl, combine the beans, corn, avocado, red pepper, tomatoes, onions, cucumber, and if you are using it, cilantro.  Stir together.   Shake dressing and pour over the salad, stir to coat. 

Serve as a side dish or better yet.. with the nacho chips or "big dippers"

Saturday, June 21, 2014

Alcohol and Low Carb Diets - Good News!

Alcohol starts out as carbohydrate. Wine, light beer, and spirits begin as grapes, grains, or even potatoes. Because alcohol starts out as carbohydrate, many people mistakenly believe that it will cause a spike in blood sugar. 

When wine, light beer, and spirits are being made, carbohydrate grams are chemically altered during fermentation or distillation. After fermentation or distillation, the body will process alcohol similar to the way it metabolizes fat ; causing no major spike in blood sugar.

Always consult with your health care provider if 1-2 alcohol containing drinks are safe based on your individual medical conditions and medications.

Low Carb Quiche Recipes - Crustless

Low Carb Quiche Recipes

10 or 9 inch quiche or pie pan
Any medium melting cheese works well in these quiche recipes. I prefer milder cheeses like muenster or havarti, but cheddar, swiss, monterey jack and gouda are also good choices. The egg-cheese mixture doesn't stick, as long as you butter the pan.

Basic Cheese and Onion Quiche

Makes 2 quiches.
  • 5-6 cups shredded muenster and/or colby jack cheese, divided in half
  • 2 tablespoons butter plus more for greasing pans
  • 1 large white onion, finely chopped
  • 12 large eggs, preferably organic or free range eggs
  • 2 cups heavy cream
  • 1 tsp salt
  • 1 tsp ground black pepper
  • 2 tsp dried thyme
  1. Preheat oven to 350 degrees.
  2. In a separate skillet, add the butter and melt over medium-low heat. Add the vegetables and saute until onions are translucent and soft. Remove from heat and cool.
  3. Butter two 10 inch quiche pans or deep pie pans. Put 2 cups of shredded cheese in bottom of each buttered pan. Add 1/2 of cooled vegetable mixture to each pan in an even layer over cheese.
  4. Crack 12 eggs and pour into a large mixing bowl. Add the cream and spices, and whisk together until well mixed and frothy. Pour 1/2 mixture over each pan of cheese and veggies, then use a fork to gently and evenly distribute cheese and vegetables into egg and cream mixture.
  5. Slide quiche pans into oven, leaving an inch of space between pans. Bake for about 20-25 minutes or until set and puffy and slightly golden in the center. You can also use a knife to insert into middle of one of the quiches, and if it comes out clean, they are done.
  6. Cut each quiche into 6 equal sized servings for a total of 12 servings. Serve immediately, or cool and refrigerate or freeze. These will keep in the freezer for a two weeks, or the refrigerator for a week.
Nutrition: Serving size = 1/6 of a quiche. Each serving has 382 calories, 16 grams of protein, 33 grams of fat, 5 grams of carbohydrate and 1 gram of fiber.
  • Cheese, Onion and Bacon Quiche: Place 12 slices of raw bacon on a cookie sheet and bake at 350 degrees for 20 minutes or until slightly crispy. Cool, then process into fine bits in a food processor. Add to the egg and cream mixture in step 4 above. Nutrition: Serving size = 1/6 of quiche. Each serving has 390 calories, 19 grams of protein, 34 grams of fat, 6 grams of carbohydrate and 1 gram of fiber.
  • Cheese, Onion and Sausage Quiche: Cook 6 ounces pork breakfast sausage in separate skillet until done. Cool and crumble, and add 4 ounces cooked sausage to the egg and cream mixture in step 4 above.Nutrition: Serving size = 1/6 of quiche. Each serving has 380 calories, 17 grams of protein, 34 grams of fat, 6 grams of carbohydrate and .5 gram of fiber.
  • Veggie Quiche: Add your choice of finely chopped extra vegetables in step 2 and saute along with onions. Any low carb vegetable works; try shredded carrots, broccoli, cauliflower, peppers, celery, summer squash, etc. This will be higher in carbohydrate count depending on veggies used. Add 1 gram of carbohydrate to each serving for every cup of raw vegetables added.
  • Kitchen Sink Quiche: mix and match minced smoked ham, bacon, sausage and any vegetables using methods above. Quiche is almost like a pizza in a way, in that you can add just about anything you have on hand, if you think it will taste good in combination. Adjust nutrition counts as needed.
  • I hope you enjoy these low carb quiche recipes. I've been making them a long time and have finally hit on a recipe that tastes great every time, reheats well, and keeps in the fridge for a week or two.