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Low Carb Recipes: To sustain a low carb way of life, make sure you eat healthy foods that you enjoy, not as a burden. Use these gourmet high-protein, low carb recipes suitable for the Atkins diet and most low carbohydrate diets.
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Karen's Gourmet
 Low-Carb Recipes

 

By Karen Barnaby

This is good anytime, so don’t save it for breakfast. Use frozen egg whites, or fresh and make mayonnaise with the yolks.

A sprinkling of fresh basil, chives or mint after you have turned the soufflé out of the pan is delicious.

Upside-down Breakfast “Soufflé”

Makes 1 Serving

  • 1/2 cup egg whites
  • 3 Tbsp. unsalted butter
  • 1/2 cup thinly sliced mushrooms
  • 1/2 medium tomato, thinly sliced
  • sea salt and freshly ground black pepper, to taste
  • 1/2 cup crumbled fresh goat’s cheese, or grated cheese of your choice

Preheat the oven to 400°F. Whip the egg whites to soft peaks adding salt and pepper to taste.

In a heavy 9-inch frying pan that can go into the oven, melt the butter over high heat. Add the mushrooms, season lightly and cook until the mushrooms become soft but not brown. Arrange the tomato over the mushrooms. Quickly fold the cheese into the whites and spread out evenly over the mushroom mixture. Place in the oven and bake for 8 minutes until golden on top.

Remove from the oven and run a spatula around the sides to loosen. Flip over onto a plate and serve immediately.

  • Made with goat’s cheese:
  • Total Calories: 540
  • Carbs: 6 grams
  • Fiber: 1 gram
  • Fat: 47 grams
  • Protein: 25 grams
Copyright © 2000-2005, Karen Barnaby. All rights reserved.

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