Indonesian Scramble w. Veggies Low Carb

[barbogold]

Indonesian Scrambled Eggs with Vegetables

1/4 medium onion -- sliced thin

1 hot red chili pepper -- seeded and minced (for a milder version, use
an Anaheim or Poblano pepper)

1/4 small head of cabbage -- shredded

3 eggs

1/4 teaspoon turmeric

1 teaspoon soy sauce

2 teaspoons coconut oil -- or peanut oil

1/2 clove garlic -- minced

Cut up your vegetables and have them ready. Spray your big, heavy
skillet with non-stick cooking spray. Put it over medium-high heat, and
add the onions -- you want to fry them, stirring often, until they're
actually starting to brown. Add the chile pepper, garlic and cabbage.
Saute with the onion for a minute, then add a tablespoon of water, turn
the burner to medium low, and cover the skillet for about 3-4 minutes.

While that's happening, beat up your eggs with the turmeric and soy
sauce. When the cabbage is just tender-crisp, pour in the beaten eggs
and scramble till set. Serve immediately.

2 servings, each with: 184 Calories; 12g Fat; 11g Protein; 11g
Carbohydrate; 3g Dietary Fiber; 8 grams usable carb.

(Reprinted with permission from The Every Calorie Counts Cookbook
(http://tinyurl.com/lwyj3) , by Dana Carpender, 2006 Fair Winds Press.)

* Don't forget about baked custard! It makes a highly nutritious
dessert, but it's a nice make-ahead breakfast, too. The main ingredients
of custard are eggs and milk, and you may use milk if you can tolerate
the lactose carbs. (Milk has 12 grams of carbohydrate per cup, but
lactose is a low-impact carb.) Or you can substitute half-and-half,
heavy cream, or a heavy cream/water blend, depending on how rich you
want your custard to be. Of course you can also use Carb Countdown Dairy
Beverage if it's still available in your area. I've adapted lots of
custard recipes from regular cookbooks, using Splenda, and they've all
worked out.

* Eggs combine with cottage cheese to make terrific baked casserole
dishes that are nutritious nearly beyond belief. I started playing with
this idea for The Every Calorie Counts Cookbook, and really got carried
away. The basic proportions are 6 eggs beaten with 1 cup cottage cheese.
Season this as you like (include a 1/4 teaspoon salt), spread half the
mixture in an 8x8 Pyrex baking pan, top with a filling that coordinates
with your seasonings, add the rest of the egg/cottage cheese mixture,
and bake at 350 for 45-50 minutes. I've used cumin and oregano in the
egg mixture, and layered it with chunky salsa and shredded Monterey
Jack. I've also seasoned the egg mixture with thyme and marjoram, and
layered it with sauteed mushrooms, onions and asparagus, plus shredded
Gruyere. Let your imagination soar.

* One other point: People are now very scared of raw eggs, and I've even
seen warnings about eating fried or poached eggs where the yolks are
still runny. Personally, I think this is overdone hysteria. It is
estimated that just 1 out of every 16,000 uncracked, properly
refrigerated eggs is actually contaminated with salmonella. Seeing as I
eat roughly 1,000 eggs per year, that's one contaminated egg every 16
years. What are the chances that it will be the one I use raw in Caesar
salad dressing or mayonnaise, make into an eggnog smoothy for my
husband, or simply undercook a bit? I've got bigger things to worry about.

So go stock up on eggs while they're cheap, for fast, healthy, low carb,
budget friendly meals any time of day.

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