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Dairy Free Frittatta
Protein 5 oz turkey 10 Eggs 2 tbsp cottage cheese Vegetables 1 cup Heirloom or cherry tomatoes 1/2 Red bell pepper 1/2 cup Spinach Baking, Spices, Oils 1 tbsp coconut oil Mix eggs and cottage cheese together. In a pan coated with coconut oil, put cut up veggies then pour egg mixture over them. Bake for 20-30 minutes until puffed up and set in the middle.
Beef and Cauliflower Mash
Prep Time: 5 minutes Cook Time: 10 minutes Total Time: 15 minutes Approximately 238 calories per serving. This is great with some fresh green beans. Ingredients 100 grams lean ground beef 200 grams steamed cauliflower dash salt and pepper to taste dash onion powder to taste dash garlic powder to taste Instructions Cook ground beef in skillet. Add cauliflower. Mash with potato masher season with spices
Beef Gravy
Prep Time: 10 minutes Cook Time: 30 minutes Total Time: 40 minutes This makes 8 1/2 cup servings at 17 calories a half cup. Ingredients 4 cups stock- beef, chicken, vegetable 1 onion , chopped thin 1 cup mushrooms, sliced 1 clove of garlic, pressed 1 teaspoon tomato paste Bay Leaf Salt (to taste) Pepper (to taste) a pinch of thyme 1 teaspoon Xanthan Gum Instructions In a stock pot bring to boil all ingredients until onions are soft Sprinkle the Xanthan gum in boiling liquid and whisk until thickened Simmer for 20 minutes Notes I like to simmer it...
Steak and Egg Breakfast
Makes 12 Egg Cups; 2 is one serving (so 6 total servings). Ingredients 1 lb cooked steak 1 cup broccoli florets 8 large eggs 1/4 tbsp olive oil 1/2 tsp baking powder salt & pepper to taste Instructions Preheat oven to 375 F. Cook the steak and cut up. Whisk together eggs, oil and baking powder. Season with salt and pepper. Lightly spray a 12-cupcake pan with non-stick. Spoon out the steak and broccoli mixture evenly into each cupcake. Ladle the egg mixture over sausage and broccoli. Bake for 15-20 minutes.
Chili
Prep Time: 5 minutes Cook Time: 15 minutes Total Time: 20 minutes 240 calories per serving using 3.5 ounces of beef. Ingredients allowed portion of ground steak 1 tomato 1/2 cup water 3-4 cloves minced garlic 1/2 teaspoon onion powder 1/2 teaspoon oregano 1/4 teaspoon cumin 1/4 teaspoon black pepper 1/4 teaspoon cayenne 1/4 teaspoon basil 1/4 teaspoon thyme Instructions Preheat pan over MED heat. Add minced garlic and 1 T of the water to pan. Saute 2-3 mins. Be sure not to burn the garlic. Add more water as necessary. Increase heat to MED-HI. Add ground steak and saute...