Almost to the end of this crazy plan to record the two week induction menus and recipes. The plan is going great and I think I am losing weight. I haven’t weighed but my pants are fitting looser and I am feeling pretty good. So without further comment, let’s get to the menu plan for Day 13.
||Bacon Omelet with zucchini
||3 Mini donuts
||Sausage Chicken Pizza
||5 slices salami
||Baby Bell cheese
Breakfast is a yummy egg omelet. I feel sorry for anyone who doesn’t like eggs because they are a mainstay on a low carb diet. Luckily, there are many ways to prepare them. You can make an endless variety of omelets. This one is very good and easy to make.
Bacon Omelet with Zucchini
2 large Eggs
1 slice thick cut Bacon
1 Green Onion, chopped
1/4 cup of Zucchini, chopped
1/3 cup Sharp Cheddar Cheese
1/2 tablespoon Butter
Cook the bacon either in a pan or by my preferred method which is on a paper towel on a bacon pan in the microwave. Get the bacon crisp but not overdone. Let it cool, then break it into pieces.
In a small bowl, break the two eggs and beat them with a teaspoon of water until they are mixed well.
In an omelet pan over medium heat, melt the butter, then add the onion and zucchini to cook for two or three minutes until they are just softened. Remove from the skillet. Add the eggs and stir them around the pan with a wooden spoon or spatula, then let them set. As they cook around the edges, lift the edge up so that more of the liquid can run under the omelet to cook. Repeat this several time so it builds the omelet in layers. When the middle is almost done, spread the bacon and vegetables down the middle then add the cheese, reserving a little for the top. Fold the omelet over the filling, sprinkle the reserved cheese on top, then cover with a lid for about one minute to melt the cheese.
Serve. Makes one serving.
Nutrition information per serving:
Calories: 366.6 Fat: 28.9g Net Carbs: 2.9 g Protein: 23.3 g
Next up, I had a late morning snack of three mini-donuts. I got one of those mini-donut makers and just had to try it out. While I can’t say for certain that this is on induction, I can say the ingredients are low carb. Atkins doesn’t endorse specific brands and CarbQuick falls into an actual flour substitute item, so it might be pushing it to eat this on induction. But after you’re past the two weeks, feel free to try them.
Based on and adapted from Baby Cakes mini doughnut recipe by me.
2 tablespoons Butter
1 tablespoon Splenda Brown Sugar Blend or other brown sugar substitute
1/4 cup Sugar Substitute (Erythiol or other sugar alcohol)
1 tablespoon Sugar-free Maple Syrup
1 Egg, large
1/2 cup Pumpkin puree
3/4 cup CarbQuick
1/4 cup Protein Powder
1 teaspoon Baking Powder
1/2 teaspoon Baking Soda
1/2 teaspoon Pumpkin Pie spice
1/2 teaspoon Vanilla extract
Plug in the mini donut maker and let it warm while you mix. If you’re using a mini-donut pan, preheat the oven to 350 degrees (F.)
In a medium bowl, beat butter, brown sugar sub, and sugar substitute together. Beat in egg, pumpkin, vanilla extract and pumpkin pie spice. Hand beat or use a mixer to get it smooth. In another bowl, mix the flour, protein powder, baking powder, and baking soda together. Stir into the butter and egg mixture and blend well.
Use about 1 tablespoon per donut well and drop the dough into the well. Bake about 3 minutes until the steam no longer is visible from the donut maker. Use a toothpick to check; if the toothpick comes out clean, the donut is done. Lift the doughnut with a toothpick and slide onto the handle of a wooden spoon or dowel for transport to a wire rack.
Place donuts on the rack to cool and make the next batch. When cool, dip in the Maple Glaze icing.
1/2 cup Powdered sugar substitute (like Swerve)
1/2 tablespoon Heavy Whipping Cream
1 tablespoon Sugar-free Maple Syrup
To make Icing:
Put powdered sugar in a small bowl, add sugar-free maple syrup, and cream. Add 1 tablespoon of water and mix well. If it is too thick, add a little more water until it is the consistency of a thick syrup. Dip the cooled donuts into the glaze, then put them back on the rack to dry.
Makes 24 donuts.
Nutrition information per donut:
Calories: 38.7 Fat: 2.5 g Net Carbs: 1.5 g Protein: 2.5 g
Then we come to dinner and the highlight of the day. I love macaroni and cheese, but it is difficult to find a low carb macaroni and certainly not one that will work on induction. This recipe uses cauliflower as a stand in for the macaroni. It works and it’s delicious unless you hate cauliflower. Give it a try for a great one dish meal.
Chicken, Cauli-mac and Cheese
1 clove Garlic, minced
12 oz Cauliflower
1/3 cup Heavy Cream
1 oz Cream Cheese
1/2 tsp Dry Mustard
1/2 cup Classic Cheddar Jack Cheese
1/8 tsp Original Pepper Sauce
1/4 cup Sweet Peppers, chopped
12 oz raw Chicken Breast
1 slice bacon, crumbled
1 tsp Olive Oil
1/2 tsp Salt
1/2 tsp Black Pepper
Preheat oven to 375º F. Spray a 1 quart baking dish with non-stick spray.
In a shallow pan, precook the chicken breast for about 40 minutes until it is done and any juices from them run clear. Let cool, then slice into bite-sized pieces. Cook the bacon until it is crispy, let cool, then break into pieces.
Bring a large sauce pot with 4 cups of water and ½ teaspoon salt to a boil. Meanwhile, cut the cauliflower into bite-sized pieces. Add to the boiling water. Cook for 5 minutes then drain in a colander. Spread on paper towels to dry. Alternately, you can place the cauliflower in a microwavable bowl and cook for three minutes until the cauliflower is crisp tender. Then pour off an water from the pot and spread the cauliflower on paper towels. You want it as dry as possible.
Put a medium-sized sauce pan over medium-high heat and pour in the whipping cream.When the cream is almost to a boil, add the cream cheese and powdered mustard and whisk it into the cream until smooth. Add half of the shredded Cheddar cheese, garlic, half of the salt and pepper, and the Tabasco sauce. Whisk for about two minutes until he cheese melts and is blended.
Remove the pan from the heat and stir in the cauliflower. Then stir in the chicken, bacon pieces, and vegetables. Pour into the baking dish and top with the remaining cheddar cheese. Bake for 15 to 20 minutes, until browned and bubbly.
Makes 2 servings
Nutrition Information per serving:
Calories; 564.4 Fat: 36.1g Net Carbs: 7.5g Protein: 50.2g
One more day to go. See you with another recipe then.