Breakfast for the Original Copy Officer Captains and OCS of 270,036 for 5/4/212

Katherine Victoria Vananderland
May 2, 2021
5 min read

Taste of Home is our source for everything we make to help our bodies run like machines and hit on all cylinders. It seems to be the choice favorite among the Keto Community out there on the world wide web. The American Heart Association is difficult to follow so I hope the keto print offs on this page help you. I should put the web address by the photos but I got them from google Images: Keto: My hope is that today you are one day into the 30-Day challenge that will end on June 3rd, 2021. Your life will be changed and you made it 1/3 of th way into the week; keep running strong I am built up to 20minuets and will be able to walk soon enough outside and have my Spotify on. Take today to embrace the transformation you will be going through; Take Photos for before and after each week to see your progress. Your Not Fat, your just getting leaner and healthy. Be active for 30 minuets and start with 5 minuets each day and add five that program works and it will work for you up to 90minuets you'll be on a role and hard abs out to go.

TASTE OF HOME

Homemade Sage Sausage Patties

Oregano, garlic and sage add savory flavor to these ground pork patties. I've had this Pennsylvania Dutch recipe for years, and it always brings compliments.

1 pound ground pork

3/4 cup shredded cheddar cheese
1/4 cup buttermilk
1 tablespoon finely chopped onion
2 teaspoons rubbed sage
3/4 teaspoon salt
3/4 teaspoon pepper
1/8 teaspoon garlic powder
1/8 teaspoon dried oregano

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Directions

In a bowl, combine all ingredients, mixing lightly but thoroughly. Shape into eight 1/2-in.-thick patties. Refrigerate 1 hour.
In a large cast-iron or other heavy skillet, cook patties over medium heat until a thermometer reads 160°, 6-8 minutes on each side.

Nutrition Facts 1 patty: 162 calories, 11g fat (5g saturated fat), 49mg cholesterol, 323mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 13g protein.

Pressure-Cooker Gruyere and Prosciutto Strata

Prosciutto, sweet onions and Gruyere combine for a perfect brunch dish that's extra flavorful for a lighter dish, and the recipe's just the right size for us.—Patti Lavell, Islamorada, Florida

Ingredients

1 teaspoon canola oil
2 ounces thin slices prosciutto, chopped
1 large sweet onion, chopped (2 cups)
1/2 cup egg substitute
1-1/4 cups 2% milk
1/8 teaspoon ground mustard
Dash pepper
4 cups cubed French bread
3/4 cup shredded Gruyere or Swiss cheese, divided

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Directions

Select saute setting on a 6-qt. electric pressure cooker and adjust for medium heat; add oil. When oil is hot, cook and stir prosciutto until crisp, about 3 minutes. Remove from pan with a slotted spoon. Add onion to pressure cooker; cook and stir until tender, 4-5 minutes. Press cancel.
In a large bowl, whisk egg substitute, milk, mustard and pepper. Stir in bread, half the cheese, and onions. Reserve 2 tablespoons cooked prosciutto for topping; stir remaining prosciutto into bread mixture.
Transfer to a greased 1-1/2-qt. baking dish. Wipe pressure cooker clean. Place trivet insert and 1 cup water in pressure cooker. Cover baking dish with foil. Fold an 18x12-in. piece of foil lengthwise into thirds, making a sling. Use the sling to lower the dish onto the trivet.
Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 20 minutes. Let pressure release naturally for 10 minutes; quick-release any remaining pressure. Using foil sling, carefully remove baking dish. Sprinkle with remaining cheese and prosciutto; cover and let stand 10 minutes.

Nutrition Facts 1 cup: 241 calories, 10g fat (5g saturated fat), 34mg cholesterol, 557mg sodium, 22g carbohydrate (8g sugars, 1g fiber), 16g protein. Diabetic Exchanges: 2 medium-fat meat, 1-1/2 starch, 1 fat.

Bacon and Asparagus Frittata

My frittata makes a marvelous light meal. especially during the summer. When I prepare the frittata for guests, I also serve rice and bread to make a hearty meal—quick and easy, but it always wins compliments! —Gwen Clemon, Soldier, Iowa

Ingredients

12 ounces bacon
2 cups sliced fresh asparagus (cut in 1/2-inch pieces)
1 cup chopped onion
2 garlic cloves, minced
10 large eggs, beaten
1/4 cup minced parsley
1/2 teaspoon seasoned salt
1/4 teaspoon pepper
1 large tomato, thinly sliced
1 cup shredded cheddar cheese

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Directions

In a 9- or 10-in. ovenproof skillet, cook bacon until crisp. Drain, reserving 1 Tbsp. drippings. Heat reserved drippings on medium-high. Add asparagus, onion and garlic; saute until onion is tender. Crumble bacon; set aside a third. In a large bowl, combine remaining bacon, eggs, parsley, salt and pepper.
Pour egg mixture into skillet; stir. Top with tomato, cheese and reserved bacon. Cover and cook over medium-low until eggs are nearly set, 10-15 minutes. Preheat broiler; place skillet 6 in. from heat. Broil until lightly browned, about 2 minutes. Serve immediately.

Test Kitchen tipLooking to feed a larger crowd? You can make this in a 12-in. skillet by increasing each ingredient by 50% and baking it for 20-25 minutes.

Nutrition Facts 1 piece: 344 calories, 24g fat (10g saturated fat), 351mg cholesterol, 738mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 23g protein.

Mascarpone-Mushroom Frittata Stack

When I bring this delicious egg dish to the table, I always get oohs and aahs! It looks impressive but is quite easy to prepare.—Gilda Lester, Millsboro, Delaware

Ingredients

8 large eggs
1/3 cup heavy whipping cream
1/2 cup grated Romano cheese, divided
1-1/2 teaspoons salt, divided
5 tablespoons olive oil, divided
3/4 pound sliced fresh mushrooms
1 medium onion, halved and thinly sliced
2 tablespoons minced fresh basil
2 garlic cloves, minced
1/8 teaspoon pepper
1 carton (8 ounces) Mascarpone cheese

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Directions

In a large bowl, whisk eggs, cream, 1/4 cup Romano cheese and 1 teaspoon salt.
In a 10-in. skillet, heat 2 tablespoons oil over medium-high heat. Add mushrooms and onion; cook and stir until tender. Add basil, garlic, pepper and remaining salt; cook and stir 1 minute longer. Transfer to a bowl; stir in mascarpone cheese and remaining Romano cheese.
In same pan, heat 1 tablespoon oil over medium-high heat. Pour in 2/3 cup egg mixture. Mixture should set immediately at edges. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath.
Let stand, covered, 5-7 minutes or until completely set. Remove to a serving platter; cover and keep warm. Repeat with remaining egg mixture making two additional frittatas, using remaining oil as needed.
Place one frittata on a serving platter; layer with half of the mushroom mixture. Repeat layers. Top with remaining frittata. Cut into wedges.

Nutrition Facts 1 wedge: 468 calories, 44g fat (18g saturated fat), 357mg cholesterol, 882mg sodium, 6g carbohydrate (3g sugars, 1g fiber), 17g protein.

TASTE OF HOME

Zucchini & Gouda Skillet Frittata

This is a version of a skillet dish that my mother-in-law, Millie, created to use up all that extra summertime zucchini. The Gouda melts beautifully, but you can make it with Swiss or sharp cheddar, too. —Susan Marshall, Colorado Springs, Colorado

Ingredients

6 large eggs
2 tablespoons 2% milk
1 teaspoon chopped fresh oregano
1/2 teaspoon salt
1/8 teaspoon pepper
2 tablespoons butter
2 medium zucchini (7 to 8 ounces each), thinly sliced
1 medium onion, chopped
2 tablespoons olive oil
1 medium tomato, diced
1 cup shredded Gouda cheese
2 tablespoons minced fresh basil

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Combine the first 5 ingredients; set aside. In a large nonstick skillet, melt butter over medium heat. Add zucchini and onion. Cook until tender, 6-8 minutes; remove.
In same skillet, heat oil over medium heat. Add egg mixture. Cook until set, gently lifting edges of cooked egg to allow liquid to run underneath. Top with zucchini mixture, diced tomato and cheese. Cover and cook until cheese is melted, 2-3 minutes. Sprinkle basil on top.

Nutrition Facts 1 wedge: 238 calories, 19g fat (8g saturated fat), 218mg cholesterol, 462mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 12g protein.