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Microwaved Spinach Omelet

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Microwaved Spinach Omelet
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Nutrition Facts
Microwaved Spinach Omelet
Amount Per Serving (1g)
Calories 300 Calories from Fat 225
% Daily Value*
Total Fat 25g 38%
Total Carbohydrates 1g 0%
Protein 17g 34%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Cuisine Microwave
Protein Dairy
Cooking Time 10 Minute Meal
Cooking Type Microwave
Prep Time 2 minutes
Cook Time 4 minutes
Servings
servings
Ingredients
Course Breakfast
Cuisine Microwave
Protein Dairy
Cooking Time 10 Minute Meal
Cooking Type Microwave
Prep Time 2 minutes
Cook Time 4 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Microwaved Spinach Omelet
Amount Per Serving (1g)
Calories 300 Calories from Fat 225
% Daily Value*
Total Fat 25g 38%
Total Carbohydrates 1g 0%
Protein 17g 34%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Use a 9-inch pie plate and place butter in the center. Microwave on HIGH for 45 seconds to 1 minutes until butter is melted. Turn the plate to coat the bottom.
  2. In a mixing bowl combine eggs, water, salt, and pepper. Beat with a wire whisk until blended. Pour mixture into pie plate and cover with plastic wrap.
  3. Microwave on medium-high for 2 ½ - 3 minutes until omelet is almost done. Let stand still covered for 2 minutes.
  4. Using a spatula, gently lift and loosen edges, add your spinach, fold in half and enjoy.
Recipe Notes

Per Serving:

Calories: 300

Protein: 17g

Carbs: 1g

Fats: 25g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Guilt-Free Muffins

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Guilt-Free Muffins
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Nutrition Facts
Guilt-Free Muffins
Amount Per Serving
Calories 335 Calories from Fat 252
% Daily Value*
Total Fat 28g 43%
Total Carbohydrates 13g 4%
Protein 11g 22%
* Percent Daily Values are based on a 2000 calorie diet.
Prep Time 5 minutes
Cook Time 25 minutes
Servings
servings
Ingredients
Prep Time 5 minutes
Cook Time 25 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Guilt-Free Muffins
Amount Per Serving
Calories 335 Calories from Fat 252
% Daily Value*
Total Fat 28g 43%
Total Carbohydrates 13g 4%
Protein 11g 22%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Preheat your oven to 350º F.
  2. Add your dry ingredients to a medium bowl and mix. Add in your eggs, egg whites, butter, vanilla, and fruit.
  3. Mix your ingredients until all your ingredients are blended.
  4. Spray a muffin pan with your cooking oil and divide your mix into slots. This should make 6 medium sized muffins.
  5. Cook in the oven for 25 minutes. Once your muffins are cooked through, remove from the oven and serve, adding a little bit of whip cream to your muffin.
Recipe Notes

Per Serving: 

Calories – 335

Protein – 11g

Carbs – 13g

Fats – 28g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Raspberry Cheesecake Cups

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Raspberry Cheesecake Cups
Votes: 1
Rating: 4
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Nutrition Facts
Raspberry Cheesecake Cups
Amount Per Serving
Calories 358
% Daily Value*
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Protein 8.5g 17%
* Percent Daily Values are based on a 2000 calorie diet.
Course Dessert
Keyword Keto, Keto Friendly
Prep Time 30 minutes
Cook Time 30 minutes
Passive Time 90 minutes
Servings
servings
Ingredients
Course Dessert
Keyword Keto, Keto Friendly
Prep Time 30 minutes
Cook Time 30 minutes
Passive Time 90 minutes
Servings
servings
Ingredients
Votes: 1
Rating: 4
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Nutrition Facts
Raspberry Cheesecake Cups
Amount Per Serving
Calories 358
% Daily Value*
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Protein 8.5g 17%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat your oven to 325º F.
  2. Place four 6-oz custard cups in a large roasting pan.
  3. Use a food processor to process all of your ingredients, minus the raspberries, until smooth. You may need to periodically stop the food processor to scrape the sides of the processors.
  4. Pour your batter into the custard cups and place the cups in a deep pan. Pour boiling water in the pan until it reaches halfway up the cups. Cover your cups with tin foil and bake for 30 minutes. Turn off your oven, leaving the cups inside, and let stand for 20 minutes. Remove the cups from the oven, uncover, and let cool completely. Cover your cups with plastic wrap and let chill in the refrigerator.
  5. Serve your cheesecake topped with raspberries.
Recipe Notes

Per Serving:

Calories: 358

Protein: 8.5g

Net Carbs: 5g

Total Carbs: 7g

Fiber: 2g

Fat: 33.5g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Cinnamon Flan

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Cinnamon Flan
Votes: 0
Rating: 0
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Nutrition Facts
Cinnamon Flan
Amount Per Serving
Calories 265 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Total Carbohydrates 2.5g 1%
Dietary Fiber 0g 0%
Protein 4g 8%
* Percent Daily Values are based on a 2000 calorie diet.
Course Dessert
Keyword Keto, Keto Friendly
Prep Time 5 minutes
Cook Time 1 hour
Passive Time 2 hours
Servings
servings
Ingredients
Course Dessert
Keyword Keto, Keto Friendly
Prep Time 5 minutes
Cook Time 1 hour
Passive Time 2 hours
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Cinnamon Flan
Amount Per Serving
Calories 265 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Total Carbohydrates 2.5g 1%
Dietary Fiber 0g 0%
Protein 4g 8%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat your oven to 325º F.
  2. In a small saucepan add your cream, water, praline sauce, and cinnamon and bring to a simmer. Remove your pan from heat and let sit for 15 minutes, removing the cinnamon stick.
  3. In a medium bowl, beat your eggs and gradually whisk in ⅓ of the cream mixture. Return mixture to saucepan and whisk.
  4. Pour your mixture through a sieve into four 6 oz custard cups and place in a large roasting pan. Carefully pour boiling water into the pan so that the water reaches halfway up the cup. Cover your pan with foils to trap in the heat and bake for 40 minutes, or until the custards are set in the center. Remove and let the cups stand in the pan at room temperature for 15 minutes.
Recipe Notes

Per Serving:

Calories: 265

Protein: 4g

Net Carbs: 2.5g

Total Carbs: 2.5g

Fiber: 0g

Fat: 20g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Italian Steak and Zucchini

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Italian Steak and Zucchini
Votes: 0
Rating: 0
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Nutrition Facts
Italian Steak and Zucchini
Amount Per Serving
Calories 567 Calories from Fat 360
% Daily Value*
Total Fat 40g 62%
Total Carbohydrates 4g 1%
Dietary Fiber 1g 4%
Protein 45.5g 91%
* Percent Daily Values are based on a 2000 calorie diet.
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Italian Steak and Zucchini
Amount Per Serving
Calories 567 Calories from Fat 360
% Daily Value*
Total Fat 40g 62%
Total Carbohydrates 4g 1%
Dietary Fiber 1g 4%
Protein 45.5g 91%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cut your sirloin into 4, 6 oz pieces. Pound the sirloin with a pounder (use rolling pin in you don’t have a pounder) and flatten until they are ¼ inch thick. Finely chop your garlic and place on a cutting board, mixed with 1 tsp of salt. Rub the garlic and salt on both sides of your sirloin steaks and sprinkle with pepper.
  2. In a large nonstick skillet heat 1 tbsp of olive oil over medium-high heat. Add your half moon zucchini pieces and cook for 5 - 8 minutes, or until the slices begin to brown. Sprinkle with ¼ tsp of salt and fold in your dried tomato pesto. Remove from skillet and wipe the skillet clean with a paper town.
  3. Heat 1 tsp olive oil in your skillet over high heat and add your steaks. Cook for 1 - 1 ½ minutes on each side, or until they begin to brown. Cook longer if you desire a more well-done steak. Serve with a side of the zucchini.
Recipe Notes

Per Serving: 

Calories: 567

Protein: 45.5g

Net Carbs: 3g

Total Carbs: 4g

Fiber: 1g

Fat: 40g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Salmon with Cucumber Ribbons

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Salmon with Cucumber Ribbons
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Rating: 0
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Nutrition Facts
Salmon with Cucumber Ribbons
Amount Per Serving
Calories 520 Calories from Fat 324
% Daily Value*
Total Fat 36g 55%
Total Carbohydrates 1g 0%
Dietary Fiber 0g 0%
Protein 45.5g 91%
* Percent Daily Values are based on a 2000 calorie diet.
Prep Time 10 minutes
Cook Time 12 minutes
Servings
servings
Ingredients
Prep Time 10 minutes
Cook Time 12 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Salmon with Cucumber Ribbons
Amount Per Serving
Calories 520 Calories from Fat 324
% Daily Value*
Total Fat 36g 55%
Total Carbohydrates 1g 0%
Dietary Fiber 0g 0%
Protein 45.5g 91%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Using a vegetable peeler, peel ribbons along the length of each cucumber half. Peel the cucumbers until you reach the center where the seeds are and discard the core. In a bowl, toss your cucumber ribbons with ½ tsp of salt.
  2. In a large skillet over medium-high heat, melt your butter and 1 tbsp of oil. Seasons your fish with ½ tsp of salt and ¼ tsp of pepper. Place your salmon in the skillet, skin side up, and cook for 10 minutes, turning halfway through. Cook until the fish is golden brown and cooked through. Remove from the skillet and cover with tin foil.
  3. Clean your skillet with a paper towel to soak up the oil and add 1 ½ tbsp. Heat your oil over medium-high heat until the oil begins to simmer. Add your cucumber to the skillet and sprinkle the remaining ¼ tsp of pepper and your stevia into the skillet.
  4. Cook your cucumber ribbons for 2 minutes, or until the cucumber is warmed through. Stir in your vinegar and divide your cucumbers onto your plates and top with a salmon filet.
Recipe Notes

Per Serving: 

Calories: 520

Protein: 45.5g

Net Carbs: 1g

Total Carbs: 1g

Fiber: 0g

Fat: 36g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Baked Salmon & Bok Choy

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Baked Salmon & Bok Choy
Votes: 0
Rating: 0
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Nutrition Facts
Baked Salmon & Bok Choy
Amount Per Serving
Calories 388 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Total Carbohydrates 6g 2%
Dietary Fiber 1.5g 6%
Protein 44.5g 89%
* Percent Daily Values are based on a 2000 calorie diet.
Course Entrée, Main Dish
Protein Fish
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
Course Entrée, Main Dish
Protein Fish
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Baked Salmon & Bok Choy
Amount Per Serving
Calories 388 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Total Carbohydrates 6g 2%
Dietary Fiber 1.5g 6%
Protein 44.5g 89%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat your oven to 475º F.
  2. In a large ovenproof skillet add your olive oil and butter. Place in the oven for 3 minutes, or until your butter is melted.
  3. Sprinkle salt and pepper over top of your salmon filets and place the fish skin-side up in your skillet. Bake for 10 minutes, or until cooked through, turning the fish after 5 minutes.
  4. Remove your salmon from the skillet and place tin foil over the top.
  5. Add your bok choy and lemon to your skillet, coating the bok choy with the oil in the pan. Place your skillet back in the oven for 1 minute, or until the leaves begin to wilt.
  6. In a blender puree your peppers and salsa for 30 seconds. Divide your bok choy onto plates and top with a salmon filet, adding a dollop of puree over the fish.
Recipe Notes

Per Serving:

Calories: 388

Protein: 44.5g

Net Carbs: 4.5g

Total Carbs: 6g

Fiber: 1.5g

Fat: 20g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Salmon with Peanut Sauce

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Salmon with Peanut Sauce
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Rating: 0
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Nutrition Facts
Salmon with Peanut Sauce
Amount Per Serving
Calories 445 Calories from Fat 261
% Daily Value*
Total Fat 29g 45%
Total Carbohydrates 9.5g 3%
Dietary Fiber 4g 16%
Protein 37.5g 75%
* Percent Daily Values are based on a 2000 calorie diet.
Prep Time 15 minutes
Cook Time 17 minutes
Servings
servings
Ingredients
Prep Time 15 minutes
Cook Time 17 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Salmon with Peanut Sauce
Amount Per Serving
Calories 445 Calories from Fat 261
% Daily Value*
Total Fat 29g 45%
Total Carbohydrates 9.5g 3%
Dietary Fiber 4g 16%
Protein 37.5g 75%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. To make your peanut sauce, puree your peanut butter, chicken broth, mayonnaise, soy sauce, sherry, ginger, garlic, and stevia in a blender.
  2. To cook your salmon, heat your oven to 300º F and line a baking sheet with aluminum foil. Place your salmon skin side down and bake for 18 minutes, or until the salmon easily flakes with a fork.
  3. Toss your greens and broccoli with a ¼ cup of your peanut sauce and divide into servings on plates. Top with a piece of salmon and drizzle the remaining peanut sauce over fish.
Recipe Notes

Per Serving:

Calories: 445

Protein: 37.5g

Net Carbs: 5.5g

Total Carbs: 9.5g

Fiber: 4g

Fat: 29g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Seafood Soup

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Seafood Soup
Votes: 0
Rating: 0
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Nutrition Facts
Seafood Soup
Amount Per Serving
Calories 353 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Total Carbohydrates 4g 1%
Dietary Fiber 0.5g 2%
Protein 50.5g 101%
* Percent Daily Values are based on a 2000 calorie diet.
Prep Time 40 minutes
Cook Time 25 minutes
Servings
servings
Ingredients
Prep Time 40 minutes
Cook Time 25 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Seafood Soup
Amount Per Serving
Calories 353 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Total Carbohydrates 4g 1%
Dietary Fiber 0.5g 2%
Protein 50.5g 101%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a large pot heat 3 tbsp of olive oil over medium-low heat. Add your celery and cook for 5 minutes. Add your garlic and cook for one more minute.
  2. Add your tomatoes, parsley, rosemary, and red pepper to your pot. Add your wine and cook until the liquid has evaporated. Add water and bring to a boil. Reduce your heat and let simmer for 20 minutes.
  3. Add your frozen lobster tails and cook for 4 minutes, then add your fish and cook for an additional 3 minutes. Add your shrimp and cook for another 3 minutes. Add salt to taste.
  4. Transfer the soup into bowls and serve.
Recipe Notes

Per Serving: 

Calories: 353

Protein: 50.5g

Net Carbs: 3.5g

Total Carbs: 4g

Fiber: 0.5g

Fat: 12g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Shrimp and Asparagus Teriyaki

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Shrimp and Asparagus Teriyaki
Votes: 0
Rating: 0
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Nutrition Facts
Shrimp and Asparagus Teriyaki
Amount Per Serving
Calories 185 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Total Carbohydrates 5g 2%
Dietary Fiber 1.5g 6%
Protein 28g 56%
* Percent Daily Values are based on a 2000 calorie diet.
Course Entrée, Main Dish
Protein Fish
Prep Time 15 minutes
Cook Time 8 minutes
Servings
servings
Ingredients
Course Entrée, Main Dish
Protein Fish
Prep Time 15 minutes
Cook Time 8 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Shrimp and Asparagus Teriyaki
Amount Per Serving
Calories 185 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Total Carbohydrates 5g 2%
Dietary Fiber 1.5g 6%
Protein 28g 56%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a large skillet add 1 tsp olive oil and place over high heat. Cook the shrimp for about three minutes, or until they are opaque. Remove from the skillet and set aside.
  2. Add 2 tbsp of oil to the skillet, followed by your veggies. Fry your veggies for about 3 minutes and add your teriyaki sauce. Return the shrimp to your skillet and cook for another minute, or until they are cooked through.
Recipe Notes

Per Serving:

Calories: 185

Protein: 28g

Net Carbs: 3.5g

Total Carbs: 5g

Fiber: 1.5g

Fat: 6g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
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