Homemade Chicken Vegetable Soup for Paleo/ Slow Carb

There are so many variations you can make on this soup. If you aren’t on a anti-carb diet, try it with egg noodles for my fabulous chicken noodle soup or try rice in the last 20 minutes for a tasty chicken and rice. This is the type of soup that you can add many different vegetables. Root vegetables (turnips, rutabagas, parsnips, carrots) are awesome for this as well as aromatics (such as celery, onions, shallots, garlic, and fennel). Vary it for what you have on hand. My basics for most soups are onions, garlic, carrots, and celery. It is a good idea to keep those on hand. If you really want slow-carb noodles, try some shaved zucchini or spaghetti squash.

If you have time, try it with this homemade stock: http://slowcarbyourrecipe.com/2014/10/16/wholesome-chicken-stock/

 

Homemade Chicken Vegetable Soup for Paleo/Slow Carb

 Chicken Vegetable Soup for Paleo or Slow Carb Diets

prep time 15 minutes
cook time 45 minutes

Ingredients

  • 1 lb chicken breast or tenders
  • 1 onion
  • 3 cloves garlic
  • 3 carrots
  • 4-5 stalks celery
  • ½ to 1 leek (if on-hand)
  • 1 can garbanzo beans
  • ½ ts oregano
  • ½ ts basil
  • ½ ts thyme
  • 4 cups of stock, broth, or water with 2 bouillon cubes
  • 2 cups of water
  • 2 tb fresh parsley ( ½ ts dried)
  • salt and pepper

Optional ingredients that you should use if on hand:

  • mushrooms
  • leeks
  • parsnips, turnips, rutabagas

 

Directions

  1. Cook chicken until it is not pink. Season lightly with salt and pepper.
  2. Cut vegetables into bite sized pieces.
  3.  Add garlic and onions. Cook for five minutes.
  4. Add carrots, celery, and other aromatics (leeks, turnips, ect). Cook until vegetables are sauteed lightly. Season with salt and pepper.
  5. Add the rest of the ingredients except parsley.
  6. Bring to a low boil. Cook for 10 minutes. Turn down to low. Add chopped parsley to the pot.
  7. Five minutes later, serve.

Bon Appetit’

 

Homemade Chicken Vegetable Soup for Paleo/ Slow Carb
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Prep Time
15 min
Cook Time
45 min
Prep Time
15 min
Cook Time
45 min
Ingredients
  1. 1 lb chicken breast or tenders
  2. 1 onion
  3. 3 cloves garlic
  4. 3 carrots
  5. 4-5 stalks celery
  6. ½ to 1 leek (if on-hand)
  7. 1 can garbanzo beans (leave off for paleo)
  8. ½ ts oregano
  9. ½ ts basil
  10. ½ ts thyme
  11. 4 cups of stock, broth, or water with 2 bouillon cubes
  12. 2 cups of water
  13. 2 tb fresh parsley ( ½ ts dried)
  14. salt and pepper
Optional ingredients that you should use if on hand
  1. mushrooms
  2. leeks
  3. parsnips, turnips, rutabagas
Instructions
  1. 1. Cook chicken until it is not pink. Season lightly with salt and pepper.
  2. 2. Cut vegetables into bite sized pieces.
  3. 3. Add garlic and onions. Cook for five minutes.
  4. 4. Add carrots, celery, and other aromatics (leeks, turnips, ect). Cook until vegetables are sauteed lightly. Season with salt and pepper.
  5. 4. Add the rest of the ingredients except parsley.
  6. 5. Bring to a low boil. Cook for 10 minutes. Turn down to low. Add chopped parsley to the pot.
  7. 6. Five minutes later, serve.
  8. Bon Appetit’.
Slow Carb Your Recipe http://slowcarbyourrecipe.com/

 

 

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Wholesome Chicken Stock

Stock is a flavorful addition to soups or meals. It is made from leftover bones from a previous meal and mirepix (basic ingredients that start many dishes) plus garlic usually. Many cultures believe bone broth has recovery uses from illness. There really is nothing better than hot broth during a cold or even just the cold season. I often make soups just using a bullion cubes but if you have the time, stock kicks up the taste to a whole new level. Try reusing bones and vegetable scraps one evening after dinner by trying a homemade stock. The next day use it to flavor roasted vegetables, soups, or in place of water for savory dishes.

To make clearest stock (clarified), remove all flesh from the bones.

Here is the inspiration:
http://www.simplyrecipes.com/recipes/how_to_make_chicken_stock/

 

Wholesome Chicken Stock

 

chicken stock

Your stock pot is full of flavor.

prep time 15 minutes
cook time 5 hours or more

Ingredients

 

  • 1 carcass chicken, leftover chicken parts including skin, or chopped extra thighs and wings
  • 1 onion – roughly chopped
  • 3 cloves garlic smashed or roughly chopped
  • 3 carrots – roughly chopped
  • 3-5 stalks of celery with leaves – roughly chopped
  • 2 tablespoons vinegar
  • 3 bay leaves
  • 1 tsp rosemary
  • 1 tsp thyme
  • 1 tablespoon salt
  • 6-10 peppercorns
  • parsley sprigs
  • other spices such as basil, oregano, or marjoram are optional

 
* An inexpensive and faster way to prepare vegetables for stock is to save carrot peels, celery ends, onion ends, unused herbs and garlic bits in the freezer. When it is time to make stock, toss the frozen leftovers into a pot with the chicken bones. If there is a lack of an ingredient, add an additional fresh vegetables.

 

Directions

1. Add chicken bones, vinegar, and vegetables to a large pot.

2. Cover with water. Turn heat to boil.

3. Add herbs and spices.

 4. Boil until scum rises to the top, skim scum off, then reduce heat to a medium simmer. Continue simmering until the bones are soft and bend easily, the longer, the better (four hours minimum). If desired, strain fat and foam from the top every half hour.

 5. When the bones are soft and the flavor is strong, strain solids with a colander or mesh.

6. Cool down broth in the fridge in smaller glass containers. After the broth is cool skim the fat off (if preferred). Freeze any broth you will not use within 4 days.

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Chicken Avocado Club Salad

I saw this recipe at A Kitchen Cafe for Grilled Chicken Bacon Avocado Salad and decided to give it a twist.

http://akitchencafe.com/2013/11/13/grilled-chicken-bacon-avocado-salad/
I added more vegetables and a few other ingredients in the sauce. I served it on a bed of baby spinach with a fried egg on top. My sweetheart finished it in a flash. If you want more fiber and protein, throw in some white or garbanzo beans. This recipe has no sugar or glutton. It fits with slow carb and paleo diets. Make a batch and take it to lunch.

 

Chicken Avocado Club Salad

 

chicken salad bacon club

Eat this chicken salad alone or on a bed of spinach.

prep time 10 minutes
cook time 30 minutes

Ingredients

 

  • 1lb chicken breast or tenders
  • 5 pieces of bacon
  • 3 green onions
  • 1 cucumber
  • 1 tomato
  • 2 avocados
  • 2 tablespoons parsley (optional)
  • 1 tablespoon lemon juice
  • 1 ½ tablespoons sugar-free or homemade mayonnaise
  • 1 tablespoon yellow mustard
  • ½ teaspoon basil
  • salt and pepper to taste

 

Directions

1. Preheat oven to 350. Add foil (for no mess) to a baking sheet. Add flat bacon to baking sheet.

baking bacon

Bacon is ready to bake. (no splatters)

2. Preheat pan or grill. Put bacon in the oven for about 30 minutes or until your favorite crispness. Cut into bite-sized bits.

3. Add chicken tenders or breast to a pan or grill while the bacon is cooking. Season lightly with salt, pepper, and basil. Cook until done throughout. Rest and cut into bite-sized pieces.

cooking chicken

Brown chicken in the pan.

3. Cut cucumber, tomato, green onion, avocado, and parsley. Put into bowl.

green-onions

Cut up the vegetables.

4. Add chicken, bacon, mayonnaise, yellow mustard, and lemon juice into bowl with the vegetables. Season with salt and pepper to taste.

5. Mix and eat. Chill the rest for later.

Serve how you would like. Pictured is on a bed of baby spinach with a fried egg on top.

 

Time to eat the club salad.

Chicken Avocado Club Salad
Yields 4
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Prep Time
10 min
Cook Time
30 min
Prep Time
10 min
Cook Time
30 min
Ingredients
  1. 1lb chicken breast or tenders
  2. 5 pieces of bacon
  3. 3 green onions
  4. 1 cucumber
  5. 1 tomato
  6. 2 avocados
  7. 2 tablespoons parsley (optional)
  8. 1 tablespoon lemon juice
  9. 1 ½ tablespoons sugar-free or homemade mayonnaise
  10. 1 tablespoon yellow mustard
  11. ½ teaspoon basil
  12. salt and pepper to taste
Instructions
  1. Preheat oven to 350. Add foil (for no mess) to a baking sheet. Add flat bacon to baking sheet.
  2. Preheat pan or grill. Put bacon in the oven for about 30 minutes or until your favorite crispness. Cut into bite-sized bits.
  3. Add chicken tenders or breast to a pan or grill. Season lightly with salt, pepper, and basil. Cook until done throughout. Rest and cut into bite-sized pieces.
  4. Cut cucumber, tomato, green onion, avocado, and parsley. Put into bowl.
  5. Add chicken, bacon, mayonnaise, yellow mustard, and lemon juice into bowl with the vegetables. Season with salt and pepper to taste. Mix and eat. Chill the rest for later.
Adapted from A Kitchen Cafe
Adapted from A Kitchen Cafe
Slow Carb Your Recipe http://slowcarbyourrecipe.com/
Top view of the chicken club salad plate.

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Roasted Fall Vegetables

roasted fall vegetables

 

 

 

 

 

 

 

 

 

 

 

 

This is one of my favorite colder weather vegetable dishes. You use what you have on-hand. I usually have onion, garlic, carrots, celery, and a star like a squash or fennel. Throw in shallots, leeks, or celeriac if you have them. 40 to 1 hour later, a nice dish of steaming, flavorful, seasonal vegetables will join your main dish. For this example I used golden acorn squash. You can use anything similiar, such as butternut, normal acorn, and other tasty varieties. In season, there are so many choices!

prep time 15 minutes

cook time 40 minutes to 1 ½ hours – longer is better

Ingredients

1 medium onion

2-3 cloves garlic

3 carrots

3 stalks celery

½ – 1 leek

1 acorn squash

8 ounce of stock, broth, or 8 ounces of hot water with bouillon

1-2 bay leaves

1/2 teaspoon basil

1/2 teaspoon oregano

¼ teaspoon thyme

2 TB olive oil

salt and pepper to taste

 

Directions

1. Preheat the oven to 325 degrees Fahrenheit.

2. Cut the squash in half. Scoop out the seeds. Add water to one of the middles and put the two halves together again. Put in a microwave safe container. Microwave on high for 10 minutes.

3. Peel and cut up the rest of the vegetables. Add to an oven safe baking dish. Cut up squash and add to the dish. Add spices and liquids. Cover. I use foil shiny side in.

4. Bake for 45 minutes to 1 1/2 hours or until all veggies are soft. Remove bay leaves. Let stand for ten minutes or risk a burnt mouth.

Enjoy!

 

 

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Pistachio, Spinach, and Mushroom Stuffed Pork Tenderloin

spinach mushroom pistachio stuffed pork tenderloin

This tasty dish is fun to eat and moist. The pork loin I used was small at just over a pound. For a larger one or thicker meat, you may need to bake 40 minutes to an hour. Pounding the meat thinner will make it cook quicker. I recommend using a meat thermometer and cook until 150 – 160 degrees Fahrenheit on the inside.

prep time 15 minutes

cooking time 30 minutes or until 150 – 160 degrees Fahrenheit

Ingredients

  • 1 – 1 ½ pork tenderloin
  • 2-3 chopped mushrooms
  • 2 garlic cloves
  • 1 cup spinach
  • ½ cup unshelled salted roasted pistachios, crushed
  • 1 pinch oregano
  • 1 pinch basil
  • 1 pinch thyme
  • season lightly inside and out with salt and pepper
  • 1 tablespoon olive oil

Directions

1. Preheat oven to 350 degrees Fahrenheit. Turn on two pans, one small, one larger that is oven safe such as cast iron to medium.

2. Chop garlic and mushrooms. Tear spinach into bite-sized pieces.

3. Saute garlic and mushrooms in a hot oiled pan for 5 minutes. Add spinach. Cook until wilted. Remove from heat.

Slice the loin nearly in half until it lies flat.

Trim the fat and cut meat lengthwise until it lays flat.

4. In the meantime, cut (butterfly) pork loin lengthwise halfway through. Be sure not the cut all the way through. pull it apart and cut until the meat lays almost flat. Cut off fat. Cover in plastic and pound meat on the cutting board open until it has an even thickness and is about ⅓ of an inch  with a meat pounder (flat bottom glass or a rolling pin will work too).

pork loin stuffing

Add nuts, mushrooms, garlic, and spinach to the flattened pork.

5. Add pistachios, spinach, mushroom, garlic, salt, and pepper evenly to ½ inch of the edges of the pork loin. Fold tops and bottoms in. Try to roll up evenly. Add a tie with twine every two inches of the roll.

stuffed pork rolled up

Wrap up the pork loin and tie every two inches.

6. Put the stuffed pork loin to the hot oven-safe pan. Brown on four sides for 2 to 2 ½ minutes per side.

Searing a pork loin

Sear loin on all sides.

7. Once seared, put uncovered into the oven. For one that is a little over 1 lb it will take an additional 20 minutes to reach 150 to 160 degrees Fahrenheit. For larger pork loins it will take longer. Use a meat thermometer. It is done when slightly pink in the middle. Let rest for 10 minutes.

resting pork loin

Rest the pork loin.

Posted in dinner, macho meatiness, pork, Uncategorized No Comments

Marinated Salmon

Marinated salmon is great on the grill, in a pan, or oven roasted. Don’t be intimidated. It’s easier to cook than you would think. Salt, pepper and olive oil is great most of the time but face it, marinated is even better! Since most marinades at the store have sugar or questionable ingredients, try making your own with ingredients from the cupboard.

Marinated Salmon

 

marinated-salmon

Marinated Salmon Fresh off the grill

prep time 10 minutes

marination time 15 minutes to 1 day
cook time 15 minutes

Ingredients

  • 1 to 1 1/2 lb salmon
  • 3 TB of balsamic vinegar
  • 2 bay leaves
  • chilli pepper flakes or sugarless chilli paste (optional)
  • 1 TB dill (or your favorite spice for the day)
  • 1/2 cup wine or red wine vinegar
  • 1/2 ts celery salt
  • sea salt and pepper to taste
  • 2 cloves of garlic
  • 1 fresh lemon or lime
  • optional: 2 ts stevia (if you want to balance with sweetness)
  • 1 TB olive oil

 

Directions

marinating salmon

Salmon is marinating.

1. Get out a plastic storage container that barely fits everything or to a large gallon zip-lock bag.  Roll lime on the counter, cut in half, and squeeze into the container. Crush garlic or rough chop it. Remove bones from salmon. Add to the salmon the container. Add seasonings and liquid. Marinate 15 minutes to a day ahead of time. The longer the better.

 

Salmon on the grill top

Notice the white fat coming out. The salmon is almost done.

 

2. Heat up your grill or pan to medium. Once hot, put salmon on skin side up.  Flip when it is 60% cooked with skin side down. When it is done it will have quite a bit of white fat coming out of it and it should flake easily.
3. Let rest for a few minutes. Serve.

 

Add veggie shish kabobs with this recipe:

http://slowcarbyourrecipe.com/2014/10/02/marinated-shish-kabobs/

 

Marinated Salmon
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Prep Time
10 min
Cook Time
15 min
Total Time
7 hr
Prep Time
10 min
Cook Time
15 min
Total Time
7 hr
Ingredients
  1. 1 to 1 1/2 lb salmon
  2. 3 tablespoons of balsamic vinegar
  3. 2 bay leaves
  4. chilli pepper flakes or sugarless chilli paste (optional)
  5. 1 tablespoon dill (or your favorite spice for the day)
  6. 1/2 cup wine or red wine vinegar
  7. 1/2 teaspoon celery salt
  8. sea salt and pepper to taste
  9. 2 cloves of garlic
  10. 1 fresh lemon or lime
  11. optional: 2 teaspoon stevia (if you want to balance with sweetness)
  12. 1 tablespoon olive oil
Instructions
  1. Get out a plastic storage container that barely fits everything or to a large gallon zip-lock bag. Roll lime on the counter, cut in half, and squeeze into the container. Crush garlic or rough chop it. Remove bones from salmon. Add to the salmon the container. Add seasonings and liquid. Marinate 15 minutes to a day ahead of time. The longer the better.
Salmon on the grill top
  1. Heat up your grill or pan to medium. Once hot, put salmon on skin side up. Flip when it is 60% cooked with skin side down. When it is done it will have quite a bit of white fat coming out of it and it should flake easily.
  2. Let rest for a few minutes. Serve.
Slow Carb Your Recipe http://slowcarbyourrecipe.com/

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Marinated Shish Kabobs

Ready for grilling season? One of my favorite summer foods to eat are Shish Kabobs. These are also great for camping foods. You can make them with any vegetables and/or protein.

Marinated Shish Kabobs

vegetable on a stick

Vegetables on the grill

 

prep time 15 minutes

marination time 15 minutes to 1 day
cook time 20 minutes

Ingredients

  • 3 cups of cut up produce such as peppers, zucchini, onions, mushrooms, cherry tomatoes, eggplant, or yellow squash
  • optional: add bite size pieces of meat or fish
  • 3 TB of balsamic vinegar
  • 1/2 cup lemon juice
  • 2 bay leaves
  • chilli pepper flakes (optional)
  • 1 TB oregano (or your favorite spice for the day)
  • 1/2 cup wine or red wine vinegar
  • salt and pepper to taste
  • 2 cloves of garlic
  • 1 fresh lemon or lime
  • optional: 2 ts stevia (if you want to  balance the sweet.)
  • 2 TB olive oil

 

 

Directions

1. Add chopped vegetables and meat to a plastic storage container that barely fits everything or to a large gallon zip-lock bag.  Cut up lime after rolling. Add to the vegetables. Crush garlic or rough chop it. Add to the rest. Add seasonings and liquid. Marinate 15 minutes to a day ahead of time. The longer the better.

prepped vegetables

vegetables for the marinade

2. Slide vegetables onto skewers with 1/4 inch of space between pieces. Cook over a hot grill. (If you absolutely do not have a grill, try roasting them at 325 degrees F in the oven after draining the marinate. ) Cook until veggies are browned on the edges and meat is cooked thru.

3. Let rest for a few minutes. Serve.

 

This recipe is a good fit for the marinated grilled salmon here:

http://slowcarbyourrecipe.com/2014/10/02/marinated-salmon/

 

Marinated Shish Kabobs
Marinate at least 15 minutes, although overnight or longer would be better.
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Prep Time
15 min
Cook Time
20 min
Prep Time
15 min
Cook Time
20 min
Ingredients
  1. 3 cups of cut up produce such as peppers, zucchini, onions, mushrooms, cherry tomatoes, eggplant, or yellow squash
  2. optional: add bite size pieces of meat or fish
  3. 3 TB of balsamic vinegar
  4. 1/2 cup lemon juice
  5. 2 bay leaves
  6. chilli pepper flakes (optional)
  7. 1 TB oregano (or your favorite spice for the day)
  8. 1/2 cup wine or red wine vinegar
  9. salt and pepper to taste
  10. 2 cloves of garlic
  11. 1 fresh lemon or lime
  12. optional: 2 ts stevia (if you want to balance the sweet.)
  13. 2 TB olive oil
Instructions
  1. 1. Add chopped vegetables and meat to a plastic storage container that barely fits everything or to a large gallon zip-lock bag. Cut up lime after rolling. Add to the vegetables. Crush garlic or rough chop it. Add to the rest. Add seasonings and liquid. Marinate 15 minutes to a day ahead of time. The longer the better.
Slow Carb Your Recipe http://slowcarbyourrecipe.com/
shish-kabobs

Time to eat our vegetables.

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Butternut Squash, Carrot, & Ginger Soup

Butternut Squash Soup

 

 

 

 

 

 

 

 

 

 

 

 

 

This recipe is delicious, vegan, and slow carb. You can exchange the butternut squash for pumpkin or another sweet variety. Leave out the beans for a great paleo veggie side soup.

 

Butternut Squash, Ginger, & Carrot Soup
Vegan, slow carb, paleo (if you leave out the beans), this creamy soup is just what you need on a cold day.
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Ingredients
  1. 1 medium butternut squash
  2. 1 medium onion
  3. 3 carrots
  4. 2 parsnips (or 2 more carrots)
  5. 3 or 4 cloves garlic
  6. 1 tablespoon chopped ginger (or more to kick it up a notch)
  7. 1 can white beans (leave out for paleo diet)
  8. 2 vegan bouillon cubes
  9. 1/2 teaspoon thyme
  10. 2 bay leaves
  11. 1 pinch nutmeg
  12. a hand full of italian parsley (optional)
  13. salt and pepper to taste
Instructions
  1. Microwave the squash for 10 minutes or until skin is loose. Let stand until cool enough to handle. Remove the skin and roughly chop.
  2. Cook chopped onions, garlic, and ginger in a small amount of oil in the soup pot over medium heat for 3 minutes. Add butternut squash and spices.
  3. Chop carrots and parsnips. Cook for until tender.
  4. Add white beans and enough water to cover. Turn the burner to high. When boiling add chopped parsley. Turn down the heat.
  5. Remove bay leaves. Blend until smooth. Garnish with parsley.
Slow Carb Your Recipe http://slowcarbyourrecipe.com/
Butternut-carrot-ginger-soup

The butternut squash soup is ready to blend.

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Easy Tuna Patties

These yummy bites of tuna patties are made from items most people have in their house.. I  had them over a spinach salad but they could easily be made into lettuce wrap burgers.

Tuna Patties

tuna patty

 

Easy Tuna Patties
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Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
Ingredients
  1. 2 cans of tuna drained
  2. 3 stalks of green onions
  3. 2 egg whites, or one egg and one egg white
  4. 1/4 teaspoon dill
  5. salt and pepper to taste (a dash)
Instructions
  1. Chop the green onions.
  2. Mix together in a medium sized bowl with the remaining ingredients.
  3. Form into four equal sized balls.
  4. Add cooking oil to a pan on medium low. Drop and squish patties into the hot pan.
  5. Be patient until one side is browned. Flip the patties. Cook until golden brown. Serve.
Slow Carb Your Recipe http://slowcarbyourrecipe.com/
cooking the tuna patties

cooking tuna patties

 

Posted in dinner, easy, eggs, ingredients, paleo, slow carb, tuna No Comments

Baked Eggs

One solution for an easy breakfast is to bake eggs. I usually have one either alone or mashed up with salsa or mustard. A tasty bean patty and some vegetables would make a full meal.

 

I found the recipe here: http://greetingsfromtheasylum.blogspot.com/2011/05/got-eggs.html

 

To make the eggs:

Preheat your oven to 325 degrees F.

Place one dozen eggs length wise on the middle rack.

Add a sheet of foil or a pan underneath in case one breaks.

Cook for 30 minutes.

5 minutes before they are done, add water and ice to a large bowl.

When the eggs are done, put them in the water to cool.

You can peal them when they are cool to touch or peal right before eating.

 

Bacon Deviled Eggs

This is not healthy but makes an awesome snack. Make these for a party, there won’t be leftovers.

Bacon Deviled Eggs
Yields 12
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Prep Time
15 min
Prep Time
15 min
Ingredients
  1. 6 hard boiled eggs
  2. 2 strips of bacon
  3. 1 1/2 tablespoons fancy no sugar mustard
  4. 1 teaspoon chives (optional)
  5. salt
  6. pepper
Instructions
  1. Cut 6 eggs in half.
  2. Spoon out the yolk into a mixing bowl.
  3. Add mustard, chives, crumbled bacon, salt, and pepper to the bowl.
  4. Mash mixture with a fork. Add to a plastic bag. Cut the tip of one of the corners. Add a pastry tip if you have it. Squeeze yolk mixture back into the egg white halves.
Slow Carb Your Recipe http://slowcarbyourrecipe.com/
Enjoy!

 

If you are concerned about how many eggs are good for you, please go talk to your doctor.

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