Part 8 (1/2)

1 tablespoon (14 g) b.u.t.ter cup (40 g) diced cooked ham cup (38 g) diced green pepper 2 tablespoons (20 g) diced onion 3 eggs, beaten Salt and pepper Melt the b.u.t.ter in a skillet over medium heat. Add the ham, green pepper, and onion and saute for a few minutes until the onion is softened.

Pour in the eggs and scramble until the eggs are set. Add salt and pepper to taste and serve.

Yield: 2 servings 2 servings Each with 7 grams of carbohydrates and 1 gram of fiber, for a total of 6 grams of usable carbs and 23 grams of protein.

Don't look at the number of servings and a.s.sume you can't feed a hungry family with a scramble- these recipes are a snap to double, as long as you have a skillet large enough to scramble in.

Huevos Con El Sabor de Chiles Rellenos Chiles Rellenos-green chilies stuffed with cheese, dipped in batter, and then fried-are irresistible, and very time-consuming to make. However, since the traditional batter is egg-rich, it occurred to me to incorporate the chilies and the cheese into a scramble. It's delicious! If you haven't tried canned green chilies, you should know that they're only slightly spicy-this recipe won't leave you gasping and reaching for a gla.s.s of water.

6 eggs cup (30 g) canned diced green chilies 1 tablespoon (14 g) b.u.t.ter or oil 4 ounces (115 g) Monterey Jack cheese, cut into small chunks Beat the eggs with the chilies. Spray a large, heavy skillet with nonstick cooking spray and put it over medium-high heat. When the skillet is hot, add the b.u.t.ter or oil, and move it around to coat the bottom of the skillet.

Pour in the beaten eggs with chilies and scramble them until they're about half-set. Add the chunks of Monterey Jack, continue scrambling until set, and then serve.

Yield: 2 or 3 servings 2 or 3 servings a.s.suming 2 servings, each will have 4 grams of carbohydrates, a trace of fiber, and 31 grams of protein.

Inauthentic Machaca Eggs True Machaca is made with beef that you've salted and dried, then rehydrated in boiling water, and pounded into shreds. It's very tasty, but I don't know a lot of people who want to do that much work. The beef shreds from the Ropa Vieja work beautifully in this scramble!

2 tablespoons (30 ml) olive oil 1 cup (200 g) Ropa Vieja (page 380) green bell pepper, diced onion, chopped 1 clove garlic, crushed 1 cup (240 g) canned tomatoes with green chilies, drained 5 eggs cup (16 g) chopped fresh cilantro Heat the olive oil in a large, heavy skillet and add the Ropa Vieja, diced pepper, onion, and garlic. Saute them together, stirring often, until the onion and pepper are becoming a little soft. In the meanwhile, measure your tomatoes and beat your eggs.

Okay, your onion is translucent, and your pepper's starting to soften. Add the tomato, stir it up, and then pour in the beaten eggs. Scramble until the eggs are set. Divide evenly between two plates, top each serving with half the cilantro, and serve.

Feel free to add some chopped jalapenos or more green chilies to this, if you'd like it spicy. Or you could use a pasilla or Anaheim chili in place of the green pepper.

Yield: 2 to 3 servings 2 to 3 servings a.s.suming 2 servings, each will have 30 g protein; 12 g carbohydrate; 2 g dietary fiber; 10 g usable carbs.

Curry Scramble I'm in love with curry. With a green salad, this makes a great light supper whether you're a devoted curry lover or not.

1 tablespoon b.u.t.ter teaspoon curry powder clove garlic, crushed 3 eggs 1 tablespoon (15 ml) heavy cream 3 slices bacon, cooked until crisp Melt the b.u.t.ter in a heavy skillet and saute the curry powder and garlic over medium-low heat for a minute or two.

Beat the eggs and cream together, pour into the skillet, and scramble until the eggs are set. Crumble bacon over the top.

Yield: 1 serving 1 serving 3 grams of carbohydrates, a trace of fiber, and 23 grams of protein.

Smoked Salmon and Goat Cheese Scramble This sounds fancy, I know, but it takes almost no time and is very impressive. It's terrific to make for a special brunch or a late-night supper. A simple green salad with a cla.s.sic vinaigrette dressing would be perfect with this.

4 eggs cup (120 ml) heavy cream 1 teaspoon dried dill weed 4 scallions pound (115 g) chevre (goat cheese) pound (115 g) moist smoked salmon 1 to 2 tablespoons (14 to 28 g) b.u.t.ter Whisk the eggs together with the cream and dill weed. Slice the scallions thin, including the crisp part of the green. Cut the chevre-it will have a texture similar to cream cheese-into little hunks. Coa.r.s.ely crumble the smoked salmon.

In a big (preferably nonstick) skillet, melt the b.u.t.ter over medium-high heat. (If your skillet doesn't have a nonstick surface, give it a shot of nonstick cooking spray before adding the b.u.t.ter.) When the b.u.t.ter's melted, add the scallions first and saute them for just a minute. Add the egg mixture and cook, stirring frequently, until the eggs are halfway set-about 1 minute to 90 seconds. Add the chevre and smoked salmon, continue cooking and stirring until the eggs are set, and serve.

Yield: 3 servings 3 servings Each with 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 27 grams of protein.

Springtime Scramble 4 stalks asparagus 8 fresh snow pea pods 1 scallion 3 eggs 1 teaspoon olive oil Snap the bottoms off your asparagus where they break naturally and then cut the stalks into -inch (1.25-cm) pieces on the diagonal. Pinch the ends off the snow peas and pull off the strings. Then cut them into -inch (1.25-cm) pieces, too. Put the two in a microwaveable bowl, add a couple of teaspoons of water, cover, and microwave on high for just 3 minutes. Uncover as soon as the microwave beeps! While this is happening, slice your scallion, including the crisp part of the green, and whisk your eggs.

Okay, pull your asparagus and snow peas out of the microwave. Spray a medium skillet with nonstick cooking spray and place over medium heat. Add the olive oil and let it start heating. Drain the asparagus and snow peas and throw them in the skillet, along with the scallion. Now pour in the eggs and scramble until set. That's it!

Yield: 1 serving 1 serving Each with 19 g protein; 8 g carbohydrate; 2 g dietary fiber; 6 g usable carbs.

Piperade Say ”peep-er-ahd.” This Basque peasant dish has so many vegetables in it that it's a whole meal in itself.

2 tablespoons bacon grease cup diced onion cup diced green pepper [image]cup diced tomato (very ripe fresh or canned) 3 eggs, beaten Salt and pepper Heat the bacon grease in a heavy skillet over lowest heat. Add the onion and saute for 5 to 7 minutes or until the onion is soft.

Add the pepper and the tomato. Stir, cover, and cook at lowest heat for 15 minutes, stirring once or twice. (You want the vegetables to be quite soft.) Pour in the eggs and scramble slowly until the eggs are just set. Add salt and pepper to taste and serve.

Yield: 1 serving 1 serving 13 grams of carbohydrates and 3 grams of fiber, for a total of 10 grams of usable carbs and 18 grams of protein.

Variation: Hearty Piperade-Make just as you would regular Piperade, but add cup (40 g) diced ham for each serving. (This is a great time to use up any leftovers you've been saving.) Saute the ham with the vegetables and then add the eggs and scramble as usual.

Yield: 1 serving 1 serving 14 grams of carbohydrates and 3 grams of fiber, for a total of 11 grams of usable carbs and 24 grams of protein.

Moroccan Scramble With all these vegetables, this is a meal in itself. It's exotic and fabulous.

1 tablespoon (15 ml) olive oil cup (30 g) chopped onion teaspoon minced garlic or 1 clove garlic, crushed 1 tablespoon (15 ml) tapenade cup (60 g) canned diced tomatoes 3 eggs teaspoon ground c.u.min 2 tablespoons (8 g) chopped fresh cilantro Salt and pepper In a skillet, heat the olive oil over high heat and start sauteing the onion and garlic. When the onion is translucent, add the tapenade and tomatoes and stir. Now, whisk the eggs with the c.u.min and pour into the vegetable mixture. Scramble until mostly set and then add the cilantro and scramble until done. Add salt and pepper to taste and serve.

Yield: 1 serving 1 serving 11 grams of carbohydrates and 1 gram of fiber, for a total of 10 grams of usable carbs and 18 grams of protein.

Italian Scramble This is a good quick supper. Serve it with a green salad and some garlic bread for the kids.

2 tablespoons (30 ml) olive oil cup (40 g) diced green pepper cup (40 g) chopped onion 1 clove garlic, crushed 3 eggs 1 tablespoon (6.3 g) grated Parmesan cheese Heat the olive oil in a heavy skillet over medium heat and saute the pepper, onion, and garlic for 5 to 7 minutes or until the onion is translucent.

Beat the eggs with the Parmesan and pour into the skillet. Scramble until the eggs are set and serve.

Yield: 1 serving 1 serving 8 grams of carbohydrates and 1 gram of fiber, for a total of 7 grams of usable carbs and 17 grams of protein.

Parmesan Rosemary Eggs This is so simple and so wonderful. If you like Italian food, you have to try this. It's also easy to double or triple.

3 eggs 2 tablespoons (30 ml) heavy cream cup (25 g) grated Parmesan cheese teaspoon ground rosemary*

teaspoon minced garlic tablespoon b.u.t.ter Whisk together the eggs, cream, cheese, rosemary, and garlic. Put a medium-size skillet over medium-high heat (if it isn't nonstick, give it a shot of nonstick cooking spray first). When the pan is hot, add the b.u.t.ter, give the egg mixture one last stir to make sure the cheese hasn't settled to the bottom, and then pour the egg mixture into the skillet. Scramble until the eggs are set and serve.

Yield: 1 serving 1 serving 3 grams of carbohydrates, a trace of fiber, and 25 grams of protein.

*You can use whole, dried rosemary, but you'll have little needles in your food. If you do use whole rosemary, increase the amount to 1 teaspoon.

Greek Scramble 2 tablespoons (30 ml) olive oil 1 tablespoon (10 g) minced onion 6 good, strong, black Greek olives, chopped 3 eggs, beaten cup (38 g) crumbled feta cheese Heat the oil in heavy skillet over medium heat. Saute the onion for a minute or two and then add the olives and saute for a minute more.

Pour in the eggs and add the feta. Scramble until set and serve.

Yield: 1 serving 1 serving 6 grams of carbohydrates, a trace of fiber, and 22 grams of protein.

French Country Scramble This is for anyone who doesn't think that eggs can be elegant.

4 ounces (115 g) sliced mushrooms 3 scallions, coa.r.s.ely sliced 1 tablespoon (14 g) b.u.t.ter 2 canned artichoke hearts, chopped 6 eggs cup (120 g) shredded Gruyere If you haven't purchased your mushrooms already sliced, slice them up while you slice the scallions. In a large, heavy skillet over medium-high heat, saute the mushrooms and scallions in the b.u.t.ter. When the mushrooms have turned darker, add the artichoke hearts (I just slice mine right into the skillet) and stir the whole thing up. Then beat the eggs, add them to the skillet, and scramble the whole thing. When the eggs are about half-set, add the cheese and scramble until done. Serve.

Yield: 2 or 3 servings 2 or 3 servings a.s.suming 3 servings, each will have 10 grams of carbohydrates and 4 grams of fiber, for a total of 6 grams of usable carbs and 19 grams of protein. Note: Keep in mind that much of the carbohydrate in artichokes is in the form of inulin, about the lowest-impact carbohydrate yet discovered, so the blood sugar impact is less than the numbers would imply- which is pretty low to begin with.

Hangtown Fry This is a very famous dish originating, I believe, in the Gold Rush days of California.

8 large oysters 2 tablespoons (16 g) low-carb bake mix or rice protein powder 4 tablespoons (55 g) b.u.t.ter 4 eggs 2 tablespoons (30 ml) cream 2 tablespoons (12.5 g) grated Parmesan cheese 2 tablespoons (7.6 g) chopped fresh parsley Coat the oysters with the bake mix or protein powder, either by putting the bake mix or protein powder in a shallow dish and rolling the oysters in it or by shaking them in a small brown paper bag with the mix in it.

Melt the b.u.t.ter over medium heat in a large, heavy skillet. Add the oysters and fry until golden all over, about 5 to 7 minutes.