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Keto-Friendly Recipes for Breakfast

1 BUFFALO CHICKEN BREAKFAST MUFFINS

  MAKES 12 muffins (2 per serving)
 PREP TIME: 5 minutes (not including time to cook chicken)
 COOK TIME: 20 minutes 
Muffins are the way to go when you’re in a hurry, and these are some of my favorites when we have leftover chicken in the  fridge that needs to be used! Rotisserie chicken is especially tasty in this recipe. If you’re pressed for time and budget,  canned chicken will work, too.

1 cup (185 g) shredded cooked chicken 
8 large eggs ¼ cup plus 
2 tablespoons (80 g) coconut oil or ghee 
4 green onions, finely chopped 
1 tablespoon hot sauce 
2 teaspoons garlic powder 
Pinch of finely ground sea salt 
Pinch of ground black pepper 

1. Preheat the oven to 350°F (177°C). Line a standard-size 12-well muffin pan with muffin liners, or use a silicone  muffin pan, which won’t require liners. 
2. Place all the ingredients in a medium-sized mixing bowl and stir until combined. 
3. Divide the batter evenly among the lined muffin wells, filling each about three-quarters full. Bake for 18 to 20  minutes, until a toothpick inserted into the center of a muffin comes out clean. 

STORE IT: Keep in an airtight container in the fridge for up to 5 days. 
REHEAT IT: Place on a rimmed baking sheet and warm in a preheated 300°F (150°C) oven until heated through,  about 10 minutes. Or place a single serving on a microwave-safe plate and microwave on 50% power for 1 minute. (Using  50% power ensures that the muffins won’t overcook.)

make it COCONUT-FREE: 
Use ghee. 
make it DAIRY-FREE: 
Use coconut oil. 
make it LOW-FODMAP: 
Use only the green parts of the green onions. Omit the garlic powder and replace 1 tablespoon of the coconut oil with  garlic-infused oil. 
make it NIGHTSHADE-FREE: 
Replace the hot sauce with 2 teaspoons dried parsley leaves.

Per serving, made with coconut oil:   
calories: 269 | calories from fat: 191 | total fat: 21.2 g | saturated fat: 14.1 g | cholesterol: 272 mg sodium: 155 mg | carbs: 1.9 g | dietary fiber: 0.4 g | net carbs: 1.5 g | sugars: 1 g | protein: 17.8 g

2 PROSCIUTTO BISCUITS

MAKES 12 biscuits (2 per serving) 
PREP TIME: 10 minutes 
COOK TIME: 20 minutes 
It may seem a little weird to add mayonnaise to biscuit dough, but the end result will have you wanting to make more  biscuits, with even more mayonnaise! Regardless of which mayonnaise you use, you’ll be pleasantly surprised by these little  breakfast treasures.

If you can eat dairy and want to incorporate it into this recipe, try folding ½ cup (57 g) of shredded cheddar cheese into the  batter before dividing and baking. Don’t get me wrong, though, these biscuits are 100% delicious without a spot of dairy!

¾ cup (155 g) mayonnaise 
6 large eggs 
1 cup (100 g) coconut flour 
1½ teaspoons baking powder 
12 slices prosciutto (about 3½ oz/ 100 g), finely chopped 
3 green onions (green parts only), finely chopped 

1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper or a silicone baking mat. 
2. Place the mayonnaise and eggs in a small mixing bowl and whisk to combine. 
3. Place the coconut flour and baking powder in a medium-sized mixing bowl and mix to combine. Add the  mayonnaise mixture to the dry ingredients and stir to fully incorporate. Fold in the chopped prosciutto and green onions. 
4. Divide the dough evenly into 12 pieces. Roll one piece into a ball between your palms, then place it on the lined  baking sheet and press down with your palm until it’s 1 inch (2.5 cm) thick. Repeat with the remaining dough pieces. 
5. Bake for 15 to 20 minutes, or until the edges of the biscuits begin to turn golden and the tops crack a bit. 
6. Remove from the oven and serve.


STORE IT: Keep in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month. 
REHEAT IT: Place on a rimmed baking sheet and warm in a preheated 300°F (150°C) oven until heated through,  about 10 minutes. Or place a single serving on a microwave-safe plate and microwave on 50% power for 30 to 45 seconds.  (Using 50% power ensures that the biscuits won’t overcook.) 
THAW IT: Set the biscuits on the counter for an hour or so to defrost completely before using the reheating instructions  above.

MAKE IT AT HOME
 Replace store-bought mayonnaise with  homemade version.

Per serving, made with homemade mayonnaise:
 calories: 299 | calories from fat: 247 | total fat: 27.4 g | saturated fat: 5.8 g | cholesterol: 208 mg sodium: 567 mg | carbs: 2.9 g | dietary fiber: 1.1 g | net carbs: 1.8 g | sugars: 0.7 g | protein: 10.9 g 

3 SALMON BACON ROLLS WITH DIPPING SAUCE

 MAKES 16 rolls (4 per serving) 
PREP TIME: 10 minutes 
COOK TIME: 10 minutes
 These rolls are one of my favorite things to eat when I’m in a rush, starving, and don’t want to have a second fatty coffee of  the day. Because I always have a bottle of sugar-free barbecue sauce in the pantry (or, better yet, a batch of my homemade  barbecue sauce in the freezer), cooked bacon in the fridge, and smoked salmon kicking about, I’m guaranteed to eat this  meal at least twice a week. No flavor of smoked salmon is off-limits for this quick dish. Once I made it using salmon that’d  been brined in vanilla and then smoked. What a flavor! It’s my favorite so far.

8 strips bacon (about 8 oz/225 g) 
8 ounces (225 g) smoked salmon, cut into 16 squares 
DIPPING SAUCE:
 ½ cup (105 g) mayonnaise 
2 tablespoons sugar-free barbecue sauce 
SPECIAL EQUIPMENT: 
Toothpicks

1. Cook the bacon in a large frying pan over medium heat until much of the fat is rendered and the bacon is lightly  browned but not crispy, 8 to 10 minutes. (You want the bacon to remain pliable so that you can bend it.) 
2. Cut the cooked bacon in half lengthwise to create 16 narrow strips. Place a square of salmon on one end of a bacon  strip. Roll the salmon in the bacon, secure with a toothpick, and place on a clean plate. Repeat with the remaining bacon  and salmon, making a total of 16 rolls. 
3. Make the dipping sauce: Place the mayonnaise and barbecue sauce in a small bowl and stir to combine. Serve  alongside the salmon rolls.

  STORE IT: Keep the rolls and dipping sauce in separate airtight containers in the fridge for up to 3 days.   
make it AIP/LOW-FODMAP/NIGHTSHADE-FREE:
 Omit the dipping sauce. 
make it EGG-FREE: 
Use egg-free mayonnaise

Per serving, made with homemade mayonnaise and Quick ’n’ Easy Barbecue Sauce:  
 calories: 324 | calories from fat: 257 | total fat: 28.5 g | saturated fat: 6.5 g | cholesterol: 33 mg sodium: 1492 mg | carbs: 3.2 g | dietary fiber: 0.6 g | net carbs: 2.6 g | sugars: 1.7 g | protein: 13.9 g

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