Omelet with Red Peppers, Sausage and Onions

This makes a great low carb meal for breakfast, lunch or dinner – an Omelet with Red Peppers, Sausage and Onions. Serve with asparagus on the side for a complete meal.

photo by  kimberlykv

INGREDIENTS:

2 tablespoons olive oil (divided)

2 tablespoons chopped red bell pepper

2 tablespoons chopped white onion

3 eggs

Salt and pepper

¼ cup cooked sausage

¼ cup shredded mozzarella cheese

1 tablespoon chopped fresh basil

DIRECTIONS:

  1. In an 8-inch non-stick skillet, heat the oil over medium to medium-high heat. Add the bell pepper and onion, cook for 5 to 7 minutes until softened. When the vegetables are done, remove to a plate and turn the heat down to medium-low.
  2. In a small bowl, just before cooking, crack the eggs. Add a pinch of salt per egg and pepper. Beat lightly with a fork. Add 1 tablespoon of butter or oil to the pan. When butter is melted, add the eggs to the pan. As the eggs set on the bottom, lift the edges to allow the uncooked egg to flow underneath. Continue to cook until mostly set.
  3. Add the cooked vegetables, sausage and the cheese to top. Cook for 30 seconds to 1 minute longer. Fold the omelet in half over itself and slide onto a plate. Sprinkle with fresh basil.

Whole Roasted Chicken

A Whole Roasted Chicken makes a very good low carb meal. Serve with fresh vegetables.

photo by stevendepolo

INGREDIENTS:

1 whole chicken, 3 to 4 pounds

3 tablespoons extra-virgin olive oil

Fresh thyme and rosemary sprigs

Salt and pepper

1 lemon, cut in half

DIRECTIONS:

  1. Heat the oven to 450 degrees F. Put a cast-iron skillet or other heavy oven-proof skillet on a rack set low in the oven. Rub the chicken with the olive oil, and season with salt and pepper. Place the herb sprigs on the chicken and place the lemon in the cavity.
  2. When the oven is hot, carefully put the chicken in the skillet, breast side up. Roast for 40 to 50 minutes or until an instant-read thermometer reads 155 to 165 degrees F.
  3. Remove the bird from the oven and transfer to a platter. Let rest for 5 to 10 minutes. Meanwhile, pour the pan juices into a measuring cup, spoon or pour off some of the fat. Remove the lemon from the cavity and squeeze over the chicken. Carve and serve with pan juices.