1001 Low-Carb Recipes Part 7

Ka.s.seri Tapenade Omelet This omelet is loaded with cool Greek flavors! Look for jars of tapenade, an olive relish, in big grocery stores. Ka.s.seri is a Greek cheese; all my local grocery stores carry it, so I'm guessing yours do too.

2 to 3 teaspoons olive oil 2 eggs, beaten 1 ounce (30 g) ka.s.seri cheese, sliced or shredded 1 tablespoons (23 ml) tapenade Make your omelet according to Dana's Easy Omelet Method (page 82). Cover half the omelet with the cheese and then top with the tapenade when you're ready to add the filling. Cover, turn the heat to low, and let it cook for a couple of minutes until the cheese is melted. Fold and serve.

Yield: 1 serving 1 serving 4 grams of carbohydrates, no fiber, and 18 grams of protein.

Club Omelet One of the few high-carb meals I miss is the turkey club sandwich-so here's the omelet equivalent!

2 slices bacon, cooked and drained 2 ounces (55 g) turkey breast slices small tomato, sliced 1 scallion, sliced 2 eggs 1 tablespoon (15 g) mayonnaise Have your bacon cooked and drained-I like to microwave mine and crumble it up. Cut the turkey into small squares and have the tomato and scallion sliced and at hand.

Beat the eggs, and make your omelet according to Dana's Easy Omelet Method (page 82), adding just the bacon and turkey while it's still cooking. Once it's cooked to your liking, sprinkle the tomato and scallion over the meat, spread the mayo on the other side, fold, and serve.

Yield: 1 serving 1 serving Each with 29 g protein; 5 g carbohydrate; 1 g dietary fiber; 4 g usable carbs.

Tuna Melt Omelet It's worth making extra tuna salad just to make this omelet. This is a great lunch.

1 tablespoon (14 g) b.u.t.ter 2 eggs, beaten 1 ounce (28 g) Swiss cheese or processed Swiss-style singles cup (100 g) leftover tuna salad, warmed to room temperature Make your omelet according to Dana's Easy Omelet Method (page 82), placing the Swiss cheese over half of your omelet when you're ready to add the filling. Spread the tuna salad over the cheese, cover, turn the heat to low, and cook until hot all the way through (3 to 4 minutes). Follow the directions to finish making the omelet.

Yield: 1 serving 1 serving The carb count of this omelet will depend on your recipe for tuna salad. The eggs and cheese will add only 2 grams of carbohydrates, no fiber, and 19 grams of protein.

Denver Omelet 1 tablespoon (14 g) b.u.t.ter 2 eggs 1 ounce (28 g) cheddar cheese, shredded or sliced cup (40 g) diced cooked ham green pepper, cut in small strips and sauteed small onion, sliced and sauteed Make your omelet according to Dana's Easy Omelet Method (page 82), placing the cheese and the sauteed ham and vegetables over half of your omelet when you're ready to add the filling. Cover, turn the heat to low, and cook until the cheese is melted (3 to 4 minutes). Follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 7 grams of carbohydrates and 1 gram of fiber, for a total of 6 grams of usable carbs (and you can cut that by using seriously low-carb ham) and 25 grams of protein.

Artichoke Parmesan Omelet This is a terrific combination.

1 tablespoon (14 g) b.u.t.ter 2 eggs, beaten 1 to 2 tablespoons (14 to 28 g) mayonnaise 1 canned artichoke heart, sliced 2 tablespoons (12.5 g) grated Parmesan cheese Make your omelet according to Dana's Easy Omelet Method (page 82), spreading mayonnaise over one half of your omelet and topping it with the artichoke heart and Parmesan when you're ready to add the filling. Cover, turn the heat to low, and cook until the cheese is melted (3 to 4 minutes). Follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 11 grams of carbohydrates and 5 grams of fiber, for a total of 6 grams of usable carbs and 18 grams of protein.

Roman Mushroom Omelet Believe it or not, this is cla.s.sical Italian food, with no pasta in sight.

2 cups (200 g) sliced mushrooms small onion, sliced thin 1 stalk celery, diced fine 2 tablespoons (30 ml) olive oil 1 clove garlic teaspoon chicken bouillon granules teaspoon Splenda Salt and pepper 4 eggs cup (80 g) shredded Romano cheese, divided In your big skillet, start sauteing the mushrooms, onion, and celery in the olive oil. When the mushrooms have changed color and the onion is translucent, add the garlic, chicken bouillon granules, and Splenda, stirring until the bouillon dissolves. Let cook for another minute or so. Add salt and pepper to the mushroom mixture to taste and remove from skillet.

Now, in your omelet pan, make 2 omelets, one after the other, according to Dana's Easy Omelet Method (page 82), using the mushrooms as filling and cup (40 g) of shredded Romano cheese per omelet on top. Cover and cook until the cheese melts, fold, and serve. (You can keep the first omelet warm long enough to make the second omelet by simply covering the plate with a spare pot lid. For that matter, you can halve this recipe to make one omelet!) Yield: 2 omelets 2 omelets Each with 22 g protein; 8 g carbohydrate; 1 g dietary fiber; 7 g usable carbs.

Curried Cheese and Olive Omelets This was originally a spread for English m.u.f.fins and the like, but it makes a wicked omelet. I know that this combination of ingredients sounds a little odd, but the flavor is magical.

1 cup (120 g) shredded cheddar cheese 5 or 6 scallions, finely sliced, including the crisp part of the green 1 can (4.25 ounces, or 120 g) chopped ripe olives, drained 3 tablespoons (42 g) mayonnaise teaspoon curry powder 6 eggs, beaten Simply plunk the cheese, scallions, olives, mayonnaise, and curry powder in a mixing bowl and combine well. Now, make 3 omelets according to Dana's Easy Omelet Method (page 82), using the cheese-and-olive mixture as the filling. If there's only one of you, however, just use 2 eggs to make 1 omelet. The cheese mixture will keep well for a couple of days in a closed container in the refrigerator, letting you make fabulous omelets very quickly for a few days running.

Yield: 3 servings 3 servings Each with 6 grams of carbohydrates and 3 grams of fiber, for a total of 3 grams of usable carbs and 21 grams of protein. (As a bonus, you get 372 milligrams of calcium!) "My Day to Crab" Omelet My grandmother never got to go crabbing when the family was at the sh.o.r.e because she was too busy keeping house. Finally she declared, "It's my day to crab!" If it's your day to crab, this omelet will cheer you up.

cup (35 g) canned crabmeat, flaked and picked over for sh.e.l.ls and cartilage 2 scallions, sliced, including the crisp part of the green 1 tablespoon (14 g) b.u.t.ter 2 eggs, beaten 1 to 2 tablespoons (14 to 28 g) mayonnaise Mix the crab meat with the scallions and have the mixture standing by. Make your omelet according to Dana's Easy Omelet Method (page 82), spreading mayonnaise over half the omelet and topping it with the crab and scallion mixture when you're ready to add the filling. Cover, turn the heat to low, and cook until the cheese is melted (3 to 4 minutes). Follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 3 grams of carbohydrates and 1 gram of fiber, for a total of 2 grams of usable carbs and 19 grams of protein.

Leftover Lamblet I adore roast lamb, and the leftovers are way too good to waste! This is very hearty and would make a great quick supper.

pound (115 g) leftover roast lamb, cut into small chunks small onion 2 tablespoons (12.5 g) grated Parmesan cheese 3 tablespoons (42 g) mayonnaise teaspoon prepared horseradish 1 tablespoon (14 g) b.u.t.ter 2 eggs, beaten In a food processor with the S-blade in place, grind the lamb and the onion together. When you have a pretty uniform consistency, add the Parmesan, mayonnaise, and horseradish and pulse until everything is combined. Place in a microwave-safe bowl and microwave on 50 percent power for just 1 minute or so to warm through.

Make your omelet according to Dana's Easy Omelet Method (page 82), placing the lamb mixture evenly over half of your omelet when you're ready to add the filling. Cover, turn the heat to low, and cook until the eggs are set (60 to 90 seconds). Follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 6 grams of carbohydrates and 1 gram of fiber, for a total of 5 grams of usable carbs and 38 grams of protein.

Sloppy Tom Omelet I like this omelet as a quick lunch. Indeed, I've been known to make Sloppy Toms just to have them on hand for this purpose. If you have a favorite low-carb Sloppy Joe recipe, feel free to use it instead.

2 eggs cup (50 g) Sloppy Toms (page 354) 1 ounce (30 g) cheddar cheese or Monterey Jack, sliced or shredded If your Sloppy Toms are left over, straight out of the fridge, warm them a bit in the microwave before you start cooking the eggs. Then make your omelet according to Dana's Easy Omelet Method (page 82), adding the cheese first, then the Sloppy Toms on top of the cheese. Cover, turn heat to low and finish cooking, and then fold and serve.

Yield: 1 serving 1 serving Each with 27 g protein; 7 g carbohydrate; 1 g dietary fiber; 6 g usable carbs.

Pizza Omelet Remember that the pizza sauce is where the carbs are in this omelet, so govern yourself accordingly.

1 tablespoon (15 ml) olive oil 2 eggs, beaten 2 ounces (55 g) mozzarella cheese 2 tablespoons (30 ml) jarred no-sugar-added pizza sauce, warmed 1 teaspoon grated Parmesan cheese Make your omelet according to Dana's Easy Omelet Method (page 82), placing the mozzarella over half of your omelet when you're ready to add the filling. Cover, turn the heat to low, and cook until the cheese is melted (2 to 3 minutes). Follow the directions to finish making the omelet and top with the pizza sauce and Parmesan.

Yield: 1 serving 1 serving 6 grams of carbohydrates (and you can lower that if you use the lowest-carb pizza sauce), no fiber, and 24 grams of protein.

California Omelet I've had breakfast down near the waterfront in San Diego. This is what it tastes like.

1 tablespoon (15 ml) olive oil 2 eggs, beaten 2 ounces (55 g) Monterey Jack cheese, shredded 3 or 4 slices ripe black avocado cup (4 g) alfalfa sprouts Make your omelet according to Dana's Easy Omelet Method (page 82), placing the Monterey Jack over half of your omelet when you're ready to add the filling. Cover, turn the heat to low, and cook until the cheese is melted (2 to 3 minutes). Arrange the avocado and sprouts over the cheese and follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 26 grams of protein (and as much pota.s.sium as a banana!).

Guacomelet Should you happen to have leftover guacamole- an unlikely circ.u.mstance, I'll admit-this is a fine thing to do with it.

1 tablespoon (15 ml) oil 2 eggs, beaten 2 ounces (55 g) Monterey Jack cheese, sliced or shredded cup (59 g) guacamole Make your omelet according to Dana's Easy Omelet Method (page 82), placing the cheese over half of your omelet when you're ready to add the filling. Spread the guacamole over the cheese, cover, turn the heat to low, and cook until the cheese is melted (3 to 4 minutes). Follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 6 grams of carbohydrates and 1 gram of fiber, for a total of 5 grams of usable carbs and 26 grams of protein (and a whopping 487 milligrams of pota.s.sium!).

Avocado Cheese Dip Omelet This is perhaps the most decadently delicious omelet I know how to make, and it's certainly a good enough reason to hide some of the Avocado Cheese Dip at your next party.

1 tablespoon (15 ml) olive oil 2 eggs, beaten [image]cup (80 g) Avocado Cheese Dip (page 61) Make your omelet according to Dana's Easy Omelet Method (page 82), placing the Avocado Cheese Dip over half of your omelet when you're ready to add the filling. Cover, turn the heat to low, and cook until hot all the way through (3 to 4 minutes). Follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 6 grams of carbohydrates and 1 gram of fiber, for a total of 5 grams of usable carbs and 19 grams of protein.

"Clean the Fridge" Omelet The name is not a joke-I made this omelet up out of whatever I found kicking around in the refrigerator, needing to be used up before it went bad. The results were definitely good enough to make it again.

red bell pepper, cut into thin strips medium onion, thinly sliced 3 tablespoons (45 ml) olive oil 2 eggs, beaten 1 ounce (30 g) jalapeno jack, shredded or sliced black avocado, sliced In your skillet over medium-high heat, saute the pepper and onion in the oil until the onion is translucent and the pepper is going limp. Remove from the pan and keep on hand. If your pan isn't nonstick, give it a shot of nonstick cooking spray before putting it back on the heat and increasing the heat a touch to high.

Make your omelet according to Dana's Easy Omelet Method (page 82). Put the cheese on half the omelet and top with the avocado and then the pepper and onion. Cover, turn the heat to low, and let it cook until the cheese is melted. Fold and serve.

Yield: 1 serving 1 serving 14 grams of carbohydrates and 6 grams of fiber, for a total of 8 grams of usable carbs and 21 grams of protein. (This also contains a whopping 821 milligrams of pota.s.sium!) New York Sunday Brunch Omelet My husband was absolutely blown away by this. It's unbelievably filling, by the way.

1 tablespoon (14 g) b.u.t.ter 2 eggs, beaten 2 ounces (55 g) cream cheese, thinly sliced cup (50 g) flaked smoked salmon 2 scallions, sliced Make your omelet according to Dana's Easy Omelet Method (page 82), placing the cream cheese over half of your omelet when you're ready to add the filling. (Don't try to spread the cream cheese-it won't work!) Top with the salmon, cover, turn the heat to low, and cook until hot all the way through (2 to 3 minutes). Scatter the scallions over salmon and follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 22 grams of protein.

Ropa Vieja Omelet Here's another way to use your Ropa Vieja (page 380) [image]cup (70 g) Ropa Vieja 1 ounce (30 g) Monterey Jack cheese black avocado, sliced 2 eggs Warm your Ropa Vieja in the microwave, slice or shred your cheese, and slice your avocado; have everything standing by!

Now heat your omelet pan and add a little oil. Beat up your eggs, and when the skillet's hot, pour them in and make your omelet according to Dana's Easy Omelet Method (page 82). When it's time to add the filling, put the cheese in first, then the Ropa Vieja, and then the avocado. Cover, turn heat to low, and finish cooking. Fold and serve.

Yield: 1 serving 1 serving Each with 29 g protein; 5 g carbohydrate; 2 g dietary fiber; 3 g usable carbs.

Omelet Cordon Bleu Canned asparagus is fine for this, but you may cook some up if you prefer or use leftover asparagus, should you have any.

1 tablespoon (14 g) b.u.t.ter 2 eggs cup (30 g) shredded Gruyere cheese 1 ounce (28 g) boiled or baked deli ham (or sliced leftover ham) 3 asparagus spears, cooked Make your omelet according to Dana's Easy Omelet Method (page 82), placing the Gruyere, ham, and asparagus over half of your omelet when you're ready to add the filling. Cover, turn the heat to low, and cook until the cheese is melted (2 to 3 minutes). Follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 3 grams of carbohydrates and 1 gram of fiber, for a total of 2 grams of usable carbs and 25 grams of protein.

Braunschweiger Omelet Hey, don't look like that! Some of us love liverwurst!

1 tablespoon (14 g) b.u.t.ter 2 eggs, beaten 2 ounces (55 g) braunschweiger (liverwurst), mashed a bit with a fork 2 or 3 slices ripe tomato Make your omelet according to Dana's Easy Omelet Method (page 82), spooning the mashed braunschweiger over half of your omelet and topping with the tomato slices when you're ready to add the filling. Cover, turn the heat to low, and cook until heated through (2 to 3 minutes). Follow the directions to finish making the omelet.

Yield: 1 serving 1 serving 4 grams of carbohydrates, a trace of fiber, and 19 grams of protein.

Chili Omelet You can use either beef chili or turkey chili.It doesn't matter-they both make a great omelet.

1 tablespoon (15 ml) olive oil 2 eggs, beaten cup (100 g) all-meat chili, warmed 2 tablespoons (8 g) shredded cheddar cheese 1 tablespoon (15 g) sour cream Make your omelet according to Dana's Easy Omelet Method (page 82), placing the chili over half of your omelet when you're ready to add the filling. Top with the cheddar, cover, turn the heat to low, and cook until the cheese is melted (2 to 3 minutes). Follow the directions to finish making the omelet and top with the sour cream.

Yield: 1 serving 1 serving About 6 grams of carbohydrates (depending on your chili recipe), no fiber, and 33 grams of protein.

Blintzlets This falls somewhere between a blintz and an omelet-hence the name. These are not dirt-low in carbs, but they're really yummy. They can be a special breakfast-you'll want to add a little more protein on the side, maybe some ham-or even a light dessert.

1 cup (225 g) 4% or 2% cottage cheese 2 tablespoons (30 g) sour cream teaspoon vanilla extract 1 tablespoon (1.5 g) Splenda 4 eggs cup (30 g) vanilla whey protein powder 6 tablespoons (90 ml) low-sugar strawberry preserves Put the cottage cheese, sour cream, vanilla, and Splenda in your food processor with the S-blade in place. Process until smooth.

Put the eggs and the protein powder in a blender and whirl for 20 seconds or so.

Heat an 8- or 9-inch (20- or 25-cm) nonstick skillet over medium-high heat. Make sure it's hot before you cook! Even though it's nonstick, spray it with nonstick cooking spray. Now, pour in a small puddle of the egg mixture and swirl the pan to coat the whole bottom-the idea is to use just enough of the egg mixture to cover the bottom of the skillet with a thin but solid layer. Cook until the top of the egg is set-this takes only a minute or so-and then turn briefly. The protein powder makes this mixture very fragile, so be careful.

Lay the thin, eggy pancake on a plate, spread 1 tablespoon of the preserves on one half, and spoon 3 tablespoons of the cottage cheese mixture over it. Fold and serve. Repeat with remaining ingredients.

Yield: Makes 6 Makes 6 Each with 9 grams of carbohydrates and 11 grams of protein. You can cut the carb count of each serving 3 grams by using just tablespoon of preserves in each one. Or you could thaw cup (150 g) of frozen unsweetened strawberries, mash them with a tablespoon or two of Splenda, and use them in place of the preserves. This would save 5 grams of carbs per serving.

Frittatas The frittata is the Italian version of the omelet, and it involves no folding! If you're still intimidated by omelets, try a frittata.

Confetti Frittata pound (115 g) bulk pork sausage cup (38 g) diced green pepper cup (38 g) diced sweet red pepper cup (40 g) diced sweet red onion cup (25 g) grated Parmesan cheese 1 teaspoon salt-free seasoning, such as original flavor Mrs. Dash 8 eggs, beaten Preheat the broiler.

In a large, oven-proof skillet, start browning and crumbling the sausage over medium heat. As some fat starts to cook out of it, add the green peppers, red peppers, and onion to the skillet. Cook the sausage and veggies until there's no pink left in the sausage. Spread the sausage and veggie mixture into an even layer in the bottom of the skillet.

In a medium bowl, beat the Parmesan cheese and seasoning into the eggs and pour the mixture over the sausage and veggies in the skillet.

Turn the heat to low and cover the skillet. (If your skillet doesn't have a cover, use foil.) Let the frittata cook until the eggs are mostly set. This may take up to 25 to 30 minutes, but the size of your skillet will affect the speed of cooking, so check periodically.

When all but the very top of the frittata is set, slide it under the broiler for about 5 minutes or until the top is golden. Cut into wedges and serve.

Yield: 4 servings 4 servings Each with 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbohydrates and 17 grams of protein.

Artichoke Mushroom Frittata 3 tablespoons (42 g) b.u.t.ter 1 cup (300 g) canned, quartered artichoke hearts, drained 4 ounces (115 g) fresh mushrooms, sliced small onion, sliced 8 eggs, beaten 6 ounces (170 g) shredded Gruyere cheese Preheat the broiler.

In a heavy skillet, melt the b.u.t.ter and saute the artichoke hearts, mushrooms, and onion over medium-low heat until the mushrooms are limp.

Spread the vegetables evenly over the bottom of the skillet and pour the eggs over them.

Turn the heat to low and cover the skillet. (If your skillet doesn't have a cover, use foil.) Let the frittata cook until mostly set (7 to 10 minutes).

Top with the Gruyere and slide the skillet under the broiler, about 4 inches (10 cm) from the heat. Broil for 2 to 3 minutes or until the eggs are set on top and the cheese is lightly golden. Cut into wedges and serve.

Yield: 4 servings 4 servings Each with 7 grams of carbohydrates and 3 grams of fiber, for a total of 4 grams of usable carbs and 26 grams of protein.

Artichoke and Friends Frittata 3 tablespoons (45 ml) olive oil pound (115 g) zucchini (about 1 really little zucchini), diced small 3 tablespoons (30 g) chopped onion 1 clove garlic, crushed small green pepper, diced small red pepper, diced 1 cup (300 g) canned artichoke hearts, drained and chopped 1 cup (110 g) -inch (6-mm) ham cubes cup (15 g) chopped fresh parsley 10 eggs 1 tablespoon (5 g) oregano [image]cup (33.3 g) grated Parmesan cheese Preheat the broiler.

For this you need an oven-safe skillet-a big cast-iron skillet works great. Spray the skillet with nonstick cooking spray and put it over medium-high heat. Add the olive oil and start sauteing the zucchini, onion, garlic, and peppers. When the vegetables are starting to soften, stir in the artichoke hearts, ham cubes, and fresh parsley. Let the whole thing continue cooking while you prepare the eggs.

Scramble up the eggs with the oregano and Parmesan.

Arrange everything in the skillet in an even layer and pour in the eggs. Cover the pan, turn the heat to low, and let the whole thing cook for 15 to 20 minutes or until all but the top is set.

Run the skillet under the broiler for 3 or 4 minutes until it starts to brown a little. Then cut frittata in wedges to serve.

Yield: 4 to 5 servings 4 to 5 servings a.s.suming 5 servings, each will have 20 g protein; 8 g carbohydrate; 1 g dietary fiber; 7 g usable carbs.

Chorizo Frittata This recipe is very South of the Border. If you like chorizo (Mexican sausage), you might cook some up, drain it well, and keep it in a container in the freezer so you can whip up one of these omelets on short notice.

1 tablespoon (15 ml) oil green pepper, diced 1 small onion, sliced [image]cup (75 g) cooked, crumbled, drained chorizo [image]cup (173 g) salsa 8 eggs, beaten 6 ounces (170 g) shredded cheddar or Monterey Jack Preheat the broiler.

In a large, heavy skillet over medium heat, heat the oil and saute the green pepper and onion for a few minutes until tender-crisp. Add the chorizo and the salsa, stir well, and heat through.

Spread the mixture into an even layer on the bottom of the skillet and pour in the eggs.

Turn the heat to low and cover the skillet. (If your skillet doesn't have a cover, use foil.) Let the frittata cook until the eggs are mostly set (7 to 10 minutes).

Top with the shredded cheese and slide the skillet under the broiler, about 4 inches (10 cm) from the heat. Broil for 2 to 3 minutes or until the eggs are set and the cheese is melted. Cut into wedges and serve.

Yield: 4 servings 4 servings Each with 8 grams of carbohydrates and 1 gram of fiber, for a total of 7 grams of usable carbs and 32 grams of protein.

UnPotato Tortilla Don't think Mexican flatbread, think eggs. In Spain, a "tortilla" is much like an Italian frittata- a substantial egg dish, cooked in a skillet and served in wedges. This one is my version of a traditional dish served in tapas bars all over Spain. As bar food goes, it's a heckuva step up from beer nuts and stale popcorn!

head cauliflower 1 medium turnip 1 medium onion, sliced thin 3 tablespoons (45 ml) olive oil, divided 6 eggs Salt and pepper Thinly slice your cauliflower-include the stem- and peel and thinly slice your turnip. Put them in a microwaveable ca.s.serole dish with a lid, add a couple of tablespoons of water, and microwave on high for 6 to 7 minutes.

In the meanwhile, start the onion sauteing in 2 tablespoons (30 ml) of the olive oil in an 8- to 9-inch (20- to 23-cm) skillet-a nonstick skillet is ideal, but it's not essential. If your skillet isn't nonstick, give it a good squirt of nonstick cooking spray first. Use medium heat.

When your microwave goes beep, pull out the veggies, drain them, and throw them in the skillet with the onion. Continue sauteing everything, adding a bit more oil if things start to stick, until the veggies are getting golden around the edges-about 10 to 15 minutes. Turn the heat to low and spread the vegetables in an even layer on the bottom of the skillet.

Mix up the eggs with a little salt and pepper and pour over the vegetables. Cook on low for 5 to 7 minutes, lifting the edges frequently to let uncooked egg run underneath. When it's all set except for the top, slide the skillet under a low broiler for 4 to 5 minutes or until the top of your tortilla is golden. (If your skillet doesn't have a flameproof handle, wrap it in foil first.) Cut in wedges to serve. A sprinkling of chopped parsley is nice gainish.

Yield: 6 servings 6 servings Each with 6 g protein; 4 g carbohydrate; 1 g dietary fiber; 3 g usable carbs.

Scrambles When both omelets and frittatas are too much trouble, just make a scramble. The ways of varying scrambled eggs are endless, so you could have them several times a week and never get bored. These have been a.n.a.lyzed a.s.suming a three-egg serving, but if you want a lighter meal, leave out one egg and subtract 0.5 gram of carbohydrates and 6 grams of protein from my a.n.a.lysis.

Country Scramble This fast-and-filling family-pleaser is a great way to use up leftover ham.