I was looking for a way of getting away from the frying pan or grill for my low carb breakfast foods and played about with some ingredients. It went rather better than expected:
I like kippers in the morning and normally I would grill them to get them nicely hot and crispy but I wanted to steer clear of the grill or frying pan to see if it was possible to still eat low carb food in a tasty way. So I bought some kippers that just needed a burst in the microwave. Lovely. What next?
So eggs – I’m allowed 2 a day on my regime. Now normally I would scramble in the frying pan but this time I microwaved them. They came out a bit dry but otherwise not bad for a first go. Right then – anything else?
Oh how about my lovely low carb veg first thing? I like to dig out a pack of frozen broccoli and cauliflower florets and chuck them in a veggie omelette for breakfast sometimes. Can these be microwaved? Yes it would appear they can and it worked a treat.
This from Wikipedia: A kipper is a whole herring, a small, oily fish, that has been split in butterfly fashion from tail to head along the dorsal ridge, gutted, salted or pickled, and cold smoked over smouldering woodchips.
Kippers are a very tasty fish option and I have discovered they are so easy to cook. Fish is great low carb diet value food because it is not just a tasty meat but it also feeds you omega stuff which is apparently a good thing to eat as well as iodine you wouldn’t otherwise get.
Here’s what I did…
It was 29/03/2014 I pierced a bag of kippers and butter several times to let air escape during the cooking process then chucked them in the microwave for 3 minutes. Ping!
I then whizzed a couple of eggs in a glass bowl and nuked it for a few minutes until the eggs cooked. Ping!
I measured out my normal 110g of veggie florets onto a plate and popped them in the microwave for 1.5 minutes. Drained the ice-water away and then put them back in the microwave for another couple of minutes until it steamed up nicely.
Time to plate it all up and eat this lovely low carb food. Nuking the veg left it tasting really fresh. Not sure why. I’m just saying.
I managed to remember to photograph the plated food, I was really hungry and just so you know this tasted great.
Low Carb Breakfast Recipe – Microwaved Kippers, Eggs and Veg
- Prep time around 10 mins
- Cooking time (combined) around 15 mins. Wasn’t really counting.
- Make sure everything is prepped the night before and you are good to go.
Here are the Nutrition Values for this great low carb dinner:
Fat – 63.86 Carbs – 6.47 Protein – 54.83 Calories – 824
- This is what I had this time around – it varies:
- A boil in the bag or microwave version of kippers. I prefer Yarmouth Kippers but these were from Abroath I believe.
- 110g Supermarket Frozen Broccoli & Cauliflower
- 2 Eggs
Don’t forget to weigh ingredients into the pan using scales and record each ingredient into the app or diary of your choice.
This low carb breakfast has the added nutritional bonus of being low salt and low sugar too.
Remember – I live in England and wherever you are reading this from your local supermarket might not stock the same stuff that I used so just remember it is possible to make your own. Just gather the veg you like, and follow my method and you’ll be on your way to a great meal.
I use an app to record all my food intake called Fat Secret it is just like a similar one my friends use called My Fitness Pal – both seem to work well and give you a wide raft of diet information and functionality. One of the main reasons I use it is to record the big ingredients like the meat, fish and the veggies but it also lets me take stock of the sauces, dressings and condiments which sneak up on you while you’re trying to add flavour to bland foods. Its great for making me pay attention to what I eat.
I am after all is said and done not actually dieting. I am following a “pay attention diet plan” which has a happy side effect that means I am losing weight. Read my personal Low Carb Story to get a proper understanding if you want or have the time.
Copyright Mario Chappell 2014