Recipe: 5-Minute Pork Belly with Egg

While I am still trying to navigate what my new approach to low carb will look like (see previous post), my diet still centers around the notion of very high fat and few carbs as possible. This recipe fits the bill in spades.

Trader Joe’s, the eccentric grocery chain in the US, sells pre-cooked pork belly. It’s slow-cooked before packaging which makes preparing it quick and convenient. I warmed it up earlier in the week for the family but there were other things at the meal and it went mostly uneaten, so now I had a half-pound of pork belly to use up.

This morning I was hungry so I whipped up the following:

  • 2 ounces cooked pork belly, diced
  • 1 egg
  • 4 shots Tabasco sauce

Prep was simple: as the pork belly is so fatty there is no need for butter or other oils. Placed in a hot frying pan, the belly releases enough oil to cook the egg. After throwing the egg in, I scrambled them together. Total time cooking was less than 5 minutes and the time from coming up with the thought to sitting down to eat was less than 10 minutes.

(I still have to clean up, but I don’t want to think about that right now.)

The verdict? This was WAY better than I imagined. I thought I was going to get an OK meal and use up some leftovers before they went bad; instead, I got this really tasty dish that I really enjoyed – enough so that I took the time to add it as a recipe to my Lose It! diet web app and post it here.

I also have some nutrition information, if you track that sort of stuff:

Calories: 367
Fat: 35 grams (87% of calories)
Carbs: 0 grams (0% of calories, of course)
Protein: 11 grams (13% of calories)

It was so good that after eating I wanted to make another serving, but I restrained myself for that 15-minute window we supposedly have for satiety signals to reach the brain and by then I felt full enough that I didn’t need a second helping.

This is a perfect meal for people trying to get into induction or ketosis or whatever you like to call it, and at 87% of the calories coming from fat, a great meal if you are attempting a ‘fat fast’.

Recipe: Fat Fast Scrambled Eggs

Something I whipped up with leftover eggs from Easter. We ‘blow out’ the insides so the kids would be able to keep the eggs and I had 6 leftover eggs. I also had some aging sour cream and a bit of cream cheese…sounded like a good fatty combo to me.

  • 6 eggs
  • 1 cup sour cream
  • 4 tablespoons cream cheese
  • 1 tablespoon butter
  • salt and pepper to taste

If making scrambled eggs is beyond you, put in a large skillet, melt the butter, pour in the remaining ingredients and keep pushing the mixture around until the cream cheese melts and the mixture loses its liquidity and become a fluffly, creamy solid.

I thought it tasted awesome, though my wife was initially put off by the ‘sour’ of the sour cream. I liked the tang, though.

It made 4 servings, each roughly 1 cup. The nutrition profile per serving is awesome for a fat fast:

Calories: 326
Fat: 27 grams (79%)
Carbs: 3.6
Protein: 12.5g

 

 

A Most Awesome Ham, Cheese, and Onion Baked Frittata UPDATE

This photo does NOT do this recipe justice

UPDATE: Stupid here forgot to mention that the thing had eggs in it – which just happens to be the main ingredient. Duh. I think I messed up on the nutrition info as well.

I was riffing on the ‘quiche’ recipes from the previous weeks and thought to try a variation. I found a ‘frittata’ recipe that vaguely resembles this – with low cal this and fat-free that – so of course I had to change it up and do a remix. Using ingredients around the house as well as a special purchase of nitrate-free deli ham sliced as thick as the deli man said he could slice it, I whipped up the following

  • 8 large eggs
  • 1-2/3 cup of grated Kerry Gold Dubliner cheese (that was the entire 7oz. block grated – one package. Keep in mind, any cheese that you can grate would probably work – I am considering trying others.)
  • 2/3 pound deli sliced ham, diced – about 2 cups
  • 1 large onion diced
  • 1 7oz. container of Greek Yogurt
  • Salt (8 turns of the salt mill)
  • Pepper (12 turns of the pepper mill)
  • 4 tablespoons of melted butter

Mix to a uniform glop and use a soup ladle to put into a 12-cup cupcake pan. Cook for 1/2 hour at 350.

I had greased the pan with an olive oil spray and the little ‘frittatas’ (the recipe I got it from called it that – I have no idea what a ‘frittata’ is) came out nicely with a spatula run around the outer edge.

I think this might have been one of the best concoctions I have yet come up with. Everyone in the family enjoyed these, my daughter stating that they tasted like the souffles from Panera Bread.

There was a perfect balance between the ham and the softened but still firm onions, each adding a layer of texture aside from the cheesiness of the rest, and the Greek yogurt added body and volume. The taste was fabulous if you like ham and cheese, they all came out of the cupcake tin with little effort, held together in a large container, travel well, and warm up great. These have been my lunch and dinner for a good part of the week.

Great for induction. I’m eating 1 or 2 a day, am in induction now and my ketone level is moderate on the test strips – and I am losing weight eating them. That’s important. Induction-friendly stuff can still sometimes cause a stall in some people.

Extra bonus! Nutrition info!

UPDATE: Lazy me sat down and made a tally – thought you might like to see – though looking at it 5 days later I think I screwed this up as well:

  • Calories: 297
  • Fat: 20 g
  • Sat fat: 11g
  • Carbs: 5.7g
  • Fiber: 0.7g
  • Sugars: 1.2g
  • Protein: 20.8g

PS – I looked it up. Apparently a ‘frittata’ is not baked – that’s a quiche. Call it whatever you like.