Low Carb Jabberwockey

The most delicious recipes in all of Wonderland

Jabberwock’s Low Sodium Chicken Sausage September 22, 2019

Filed under: Breakfast — Low Carb Jabberwockey @ 5:37 pm
Tags: , , , ,
0810191535aW975

“You need to lower your sodium”.

YUP. That’s what Doctor Jon says…

Dammit. This sure puts a wrinkle in my quick and dirty breakfast routine. Generally I have an egg or two, and some chicken or turkey sausage along with a cup of Joe. Quick. Easy. Simple.

But Doctor Jon says to strive for 1500 mg of sodium per day, and definitely no more than 2300 – – – so about 500 mg per meal. He also made some other recommendations which I will get to in future posts.

My go-to brand for breakfast Sausage is Isernio’s Chicken Breakfast Sausage. Egads. 832 mg of sodium for 4 ounces is a deal breaker. Bear in mind that many foods inherently have a small amount of sodium to start with. An egg right out of the shell has about 70 mg, and four ounces of raw chicken usually has 70-100 mg.

My copycat attempt reduces the sodium by 511 mg, which puts this recipe on the list of keepers.

Here’s my workaround…

Jabberwock’s low sodium breakfast sausage

1 lb. ground chicken
2 tsp. poultry seasoning
1/2 tsp. pepper
1/4 tsp. nutmeg
1/8 tsp. allspice
1 tsp. brown sugar

Mix all ingredients, and create 8 equal sized patties (2 ounces each). Tip: if you spray a little cooking oil on your hands it makes this easier. Pan fry over medium until chicken is fully cooked.

Serving size is 2 patties.

 

Freezer Breakfast Bowls – Cooking in Bulk February 22, 2015

Filed under: Breakfast — Low Carb Jabberwockey @ 11:58 pm
Tags: , , , ,

Freezer Breakfast Bowl

.

We finally got a breather this weekend and are not traveling to any fencing tournaments, so it’s time to catch up on some freezer breakfasts for my kiddo!  These can be popped straight from the freezer to microwave, or you can pull one out the night before and let it thaw a little before microwaving.  Either way it makes for an easier morning if your teenager is slow to get moving before school, and this is far more filling than a bowl of cereal.

.

breakfastbowla

.

COST.  Recently a friend and I were discussing monthly food budgets. She is feeding two adults, two teenage boys, and one teenage girl on a very tight budget. As a result of this conversation I have started paying more attention to the cost of my meals.  Here is the breakdown (none of my items were on sale, and I did not shop at a superstore):

.

Potatoes               $ 2.99
Eggs                      $ 2.68
Chicken Sasuage $ 4.99
Green onions       $  .69
Red bell pepper  $ 1.50
Cheddar               $ 1.25
+ ——
$14.10

So, for 12 servings, that works out to $1.17 per serving.  To save some $$ on this dish, you could omit the sausage, and use 6 more eggs instead.

.

breakfastbowlb

breakfastbowlc

Country Scramble Breakfast Bowls

5 lb Red potatoes
18 eggs
1 lb Chicken Sausage
8 green onions, diced
1 red bell pepper, diced finely
1 cup grated cheddar cheese
1 Tbsp olive oil
Kosher salt and cracked black pepper

.

Preheat oven to 375 F.

Dice potatoes into 1 inch cubes. No need to peel! Spread evenly on two baking sheets. Drizzle with olive oil, add salt and pepper to taste. Roast for about 25 minutes. Turn potatoes halfway through using a spatuala, and if your oven cooks unevenly like mine, swap pans on the racks.

.

Meanwhile, cook the sausage and red bell pepper together. Remove to a large bowl.

.

Scramble the eggs, and cook over medium heat. Remove eggs to the bowl with the sausage. Add the diced green onions, and mix well.

.

breakfastbowle

Time to assemble!

Add about 1 cup potatoes to 12 freezer containers.
Top potatoes with about 3/4 cup of egg/sausage/veggie mixture.
Sprinkle each one with a little cheddar cheese.
FREEZE!

.

Nutrition Information

breakfastbowl1

 

Sausage, Spinach and Sweet Red Pepper Breakfast Casserole November 19, 2013

Filed under: Breakfast,Uncategorized — Low Carb Jabberwockey @ 4:58 pm
Tags: , , , , , , , ,

Breakfast Casserole

cals: 167kcal | fat: 10.62g | carbs: 2.12g | prot: 14.74g

.

This recipe freezes well, and keeps for about a week in the fridge.

Sausage, Spinach and Sweet Red Pepper Breakfast Casserole

16 oz. chicken sausage (I used Isernios)
1 Box frozen spinach
1/4 Cup heavy cream
18 Eggs
1 Cup grated cheddar cheese
2 tsp. dried parsley
2 Cloves garlic, minced
1 cup diced sweet red pepper
Olive oil
Kosher Salt and cracked black pepper to taste

Cook sausage and set aside.  Sautee red pepper (add a little oil to the pan if needed), and add minced garlic in the last minute or two of cooking. Scramble eggs in large bowl.

Add the rest of the ingredients except the cheese to the bowl with the eggs.  Mix well.

Oil a 9×13 inch pan, and pour egg mixture in.  Sprinkle cheddar cheese over the top.

Bake at 350 for 15-20 minutes.

 

 
%d bloggers like this: