Lesson 1140 – Keto diet and backyard chickens

IMG_20141020_105223940_HDR
It turns out that a Keto diet is a *very* good diet to be on if you have chickens (and want to make a thrifty dish or two. This one crustless quiche recipe uses 12 eggs (although to be fair it makes 12 servings so that’s really only one egg per serving.) Once made, I froze the leftovers and in the mornings I take one serving out, sprinkle more cheese on it and then heat it in the microwave.I think this is a terrific breakfast recipe for anyone, especially older kids who sometimes are so rushed they forget to eat something for breakfast.Here is the original recipe from I breathe I’m hungry.

It’s a low carb and gluten free breakfast casserole recipe that is hearty and easy to make!

Ingredients• 12 oz. Jones Dairy Mild Sausage (roll)
• 10 oz pkg of frozen chopped spinach, thawed and drained
• 1/2 cup crumbled feta cheese
• 12 eggs
• 1/2 cup heavy cream
• 1/2 cup unsweetened plain almond milk
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp ground nutmeg

Instructions

• Break up the raw sausage into small pieces and place it in a medium bowl. Squeeze any remaining liquid out of the spinach, and break it up into the same bowl as the sausage. Sprinkle the feta cheese over the mixture and toss lightly until combined. Lightly spread the mixture onto the bottom of a greased 13×9 casserole dish or 18 greased muffin cups.
• Meanwhile, in a large bowl beat the eggs, cream, almond milk, salt, pepper, and nutmeg together until fully combined. Gently pour into the pan or muffin cups until about 3/4 the way full.
• Bake at 375 degrees (F) for 50 minutes (for the casserole) or (30 minutes) for the muffin cups – or until fully set. Serve warm or at room temperature.

Notes

Approximate nutrition information per serving:
Per muffin: 137 calories, 10g fat, 1g net carbs, 8g protein
Per square: 206 calories, 16g fat, 1.4g net carbs, 12g protein

I slightly modified this recipe.

• I cooked the sausage before I assembled the casserole.
• I used ½ cup of shredded cheddar cheese (it’s what I had on hand) and I sprinkled it on top.
• I used about 1 cup of heavy cream and didn’t use any almond milk (again I didn’t have it on hand.)

Although the original recipe used a pie plate in the photo, I used a 9 x 13 casserole dish. It’s easier to cut a rectangle it into 12 servings than a circle. Cooled down servings are wrapped and put into the freezer. A quick pop into the microwave and with a hot cup of coffee, I’ve got a yummy breakfast.

 

***

Wendy Thomas writes about the lessons learned while raising children and chickens in New Hampshire. Contact her at Wendy@SimpleThrift.com

Also, join me on Facebook to find out more about the flock (children and chickens) and see some pretty funny chicken jokes, photos of tiny houses, and even a recipe or two.

Like what you read here? Consider subscribing to this blog so that you’ll never miss a post. And feel free to share with those who may need a little chicken love.

Leave a comment

Filed under Challenges, Food Savings, Life Lessons, New Hampshire, Personal, Recipes, Simple Thrift Tips, The Family

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s