Low-Carb Breakfast Burritos

Yields 6

Ingredients

10 Eggs

1/4 cup milk

1/2 onion, chopped

1 cup spinach

Low carb tortilla

1/2 cup cheese

3 slices cooked turkey bacon, chopped

Salsa (optional)

Directions

1. Heat sauté pan over medium heat and spray with non-stick cooking spray. While heating beat together the egg and milk.
2. Sauté onions in sauté pan for 3-5 minutes or until softened. Add egg mixture and cook for about 5-7 minutes or until eggs are cooked all the way through. Then add spinach and cook until wilted. Remove egg mixture from heat.
3. Place low carb tortilla on cutting board. Add 1/2 cup of egg mixture, then sprinkle shredded cheese and bacon (if using) on top.
4. To roll the burrito, fold the right and left side of tortilla to the middle. Then roll up from the bottom to top of tortilla while tucking side under. Wrap each burrito in foil. Repeat the wrapping process for each burrito.
5. Store in refrigerator or freezer.
6. Reheat according to notes and then serve with condiments as desired.

NOTES

1. To reheat refrigerated burrito, remove from foil and place in wet towel and reheat for in microwave for 1 1/2-2 minutes.
2. To reheat from the freezer, remove the foil and reheat in microwave for 3-4 minutes.

Nutrition per serving (1 burrito): Calories: 207; Fat 12g; Carbohydrates 13g: Protein 15g; Sodium 117mg.

Recipe from: Bariatric Meal Prep. https://bariatricmealprep.com/low-carb-breakfast-burritos/print/2156/. Kristen Willard, RDN.

Zippy Cardamom Cauliflower Soup

Serves 6

Ingredients

2 tbsp olive oil

1 cup chopped sweet onion

1 1/2 tsp each ground turmeric and cardamom

Pinch each saffron and red pepper flakes

3 cloves garlic, chopped

1 head cauliflower (about 1 1/2 lbs), roughly chopped

1 tbsp Dijon mustard

3 cups low-sodium vegetable broth

1 tbsp fresh lemon juice

Sea salt and ground black pepper, 
to taste

Spiced chickpeas

1/2 cup cooked chickpeas

1/2 tsp each ground coriander, turmeric and fennel

Pinch red pepper flakes

1 tsp peeled and grated ginger

1 tbsp olive oil

1 tbsp fresh lemon juice

1 tbsp chopped fresh cilantro

Sea salt and ground black pepper, to taste

Directions

1. Prepare spiced chickpeas: In a bowl, add all chickpea ingredients and toss to combine. Serve at room temperature or refrigerate, tightly sealed, for up to 3 days. Allow chickpeas to return to room temperature before serving.
2. In a skillet on medium, heat oil. Add onion and cook until softened, about 2 minutes. Add turmeric, cardamom, saffron and pepper flakes and stir for 1 minute. Transfer to slow cooker; add garlic, cauliflower, Dijon, broth and 2 cups water. Stir well, cover with lid and cook on low heat for 3 hours.
3. Purée soup using an immersion blender (or using an upright blender). Transfer to a large bowl or pot; add lemon juice and season with salt and black pepper. Ladle soup into bowls and garnish with about 3 tbsp spiced chickpeas per bowl. Soup can be tightly sealed and frozen for up to 1 month.

Nutrition per serving (1 cup soup and 3 Tbsp chickpeas): Calories 160; Fat 8g; Carbohydrates 17g: Protein 6g; Sodium 210 mg.

Recipe from: Vegetarian Times. Clean Eating. https://www.vegetariantimes.com/recipes/slow-cooker-cauliflower-soup/?itm_source=parsely-api.