Meats

[BethB]

Index of Meats recipes:


Breakfast Meatballs from BethB
Breakfast Meatballs from Tamara -- each, 6g protein, trace carbs
Breakfast Sausage (homemade)
Chorizo Sausage (homemade)
Vowl's New and Improved (Savory) Breakfast Muffins -- 17g protein, 1.4g ECC per muffin

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From BethB:
Here are Breakfast Meatballs. This recipe was from Paris on the old eatprotein.com board (Parisfox on Protein Power BBS, I think). Anyway, these are wonderful eaten alone, and are a great addition with eggs in a lc tortilla.

Breakfast Meatballs

2 lb roll Jimmy Dean sausage, or any spicy breakfast sausage (I use Jimmy Dean light - less grease)
1 lb ground beef
2 T minced dehydrated onion
1/2 tsp pepper
3 eggs
1/2 lb grated or shredded sharp cheddar cheese

Mix thoroughly by hand. Roll into 1 1/2 inch balls or spoon onto cooking sheet. Bake at 350 degrees for 18-20 min. Makes 50-60 balls depending on size.

I seem to have misplaced the carb counts on these but looking at the ingredients carbs are minimal.

I've adjusted the recipe a bit to suit my own taste. I use equal parts of ground beef and light pork sausage. I also cook on a broiler rack - reduces the grease factor. I typically get 60 meatballs out of this recipe - each with 62 cal and .2 carbs.

[cmcole]

Tamara's Breakfast Meatballs

Serving Size : 48

1 pound pork sausage
1 pound ground pork
1 pound ground beef
3 eggs
1 Tbsp prepared mustard -- (yellow)
1 Tbsp ground sage
2 tsp onion powder -- or dried minced onions
2 tsp freshly ground black pepper
8 ounces sharp cheddar cheese -- coarsely shredded

Preheat oven to 350°F. Combine all ingredients in a large bowl. Mix thoroughly (with your hands works best). Roll into golf-ball-sized meatballs and place on a large cookie sheet. Bake 20 minutes.

To Freeze: After the meatballs have cooled, place them snuggly in a single layer in a gallon-size Ziploc Freezer bag (I can usually get most of this batch into one bag... the few extras that won't fit I'll just put in the fridge). Lay the bag level in the freezer. Once they've frozen, a good whack of the bag on the counter (I just let the bag drop from a couple feet), and the meatballs will break apart. Now they're ready to grab-and-go straight from the freezer.

To Reheat: Two meatballs will reheat from frozen state in the microwave in 1-½ minutes on 50% power (your microwave may vary).

Source: "low-carb-recipe-exchange@yahoogroups.com2002"
Yield: "48 meatballs (45-50)"

Per Serving: 118 Calories; 10g Fat (78.7% calories from fat); 6g Protein; trace Carbohydrate; trace Dietary Fiber; 38mg Cholesterol; 112mg Sodium. Exchanges: 0 Grain (Starch); 1 Lean Meat; 1 ½ Fat; 0 Other Carbohydrates.

Tamara's Notes: I don't care for overly salty food, and found that using all sausage (instead of 1lb sausage, 1lb ground pork) was too salty. The 1lb Sausage and 1lb ground pork gave it just enough spice without all the salt. You can use any mixture of meat to make 3 pounds that suits your taste. The spices are all approximate measurements, as I didn't actually measure... just sprinkled everything into the bowl over the over the meat. Adjust to suit your taste.

[cmcole]

Chorizo (Italian Sausage)


1 large onion, minced
2 teaspoon cayenne pepper
4 tablespoons chili powder
2 teaspoons crushed oregano
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/2 teaspoon garlic powder
5 tablespoons vinegar
1 teaspoon salt
1 1/2 lbs ground pork, the pork shoulder I used last time worked very well

If you are going to use sausage casings, soak them overnight in the refrigerator.

Knead all ingredients together until well blended. Shape into patties or meat loaf or stuff into sausage casings. Make a large roll or tie off in 5 to 18-inch links with string. Refrigerate in airtight containers for 2 to 3 days to allow flavors to blend. If you plan to use the sausage immediately, the spices will not be as strong. You may substitute 3/4 lb ground beef for half the pork, or red wine for the vinegar. Do not use rice vinegar.

This sausage will keep in the refrigerator for 2 to 3 weeks. Or you can freeze it.

Contributor: Deborah Penny
Yield: 38 ounces

[cmcole]

Home-Made Breakfast Sausage


2 pounds ground pork
2 Tsp dried rubbed sage
2 tsp salt
1 tsp black pepper
¼ tsp marjoram
1 Tbsp brown sugar twin
⅛ tsp red pepper flakes (or more to taste) crushed
½ tsp onion powder
½ tsp garlic powder

In a bowl mix herbs and spices. Put meat in large bowl. With your hands, mix in spices. Form into patties and fry over medium until well done, about 5 minutes per side.

[cmcole]

Vowl's New and Improved (Savory) Breakfast Muffins


Hot out of the oven...just had to share. I sent a variation of this recipe before, but this is the best batch I made so far! What is so great about these muffins is that they are easy and quick to make. They store well and last weeks in the fridge. Great on-the-go recipe!!

Prep time: 10 minutes Baking time: 25 minutes
Servings: 24 muffins
Carbohydrates per serving: 1.4 g per muffin
Protein per serving: 17 g Calories per serving: 268

1 pound crumbled bacon
10 sausage links, browned (I use the frozen brown and serve type)
1 cup zucchini, cut into bit sized pieces
6 eggs
1 ½ cup Zero Carb Baking Mix (carbsense) or Atkins Baking Mix
2 cups heavy cream
½ teaspoon salt
¼ teaspoon pepper
2 cups shredded Cheddar cheese (I use cheddar)
cooking spray

Preheat oven to 350. Fry bacon and crumble. Chop sausage and zucchini into bite sized bits. Coated muffin tin with cooking spray. In medium bowl, combine eggs, baking mix, heavy cream, sausage, zucchini, bacon, shredded cheese, salt and pepper together. Scoop 1/3 cup into each muffin. Bake for 25 minutes at 350º F.