Tag: dubliner cheese

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.

Kitchen Experiment: Salmon Quiche

It’s been a long time! I haven’t been cooking much, and when I have, I’ve been going to old standards, like variations on my chili.

However, with my so-called ‘return to low carbing’ as well as a clean out of a cupboard, I decided to whip up something with a can of salmon I had lying about.

  • 1 7oz can of red salmon, drained and flaked
  • 1/2 cup Kerry Gold Dubliner cheese, grated
  • 3 large eggs
  • 3 ounces cream cheese
  • 4 ounces Greek yogurt
  • 2 tablespoons butter
  • 1/4 cup diced onion
  • 1 teaspoon Old Bay seasoning

All of the above was mixed, then put into 3 small baking dishes, then dashed into a 350 degree oven for 25 minutes.

Verdict: not bad. the trio of little Quiche rose nicely and browned nicely. Creamy and not particularly fishy. Next time, I’d add more onion to add more texture, and perhaps a bit more Old Bay Seasoning to kick it up a notch.

While I did not bother to tally, I can guarantee that this is good for Induction and the carb count is negligible.