Broccolini and Bacon Egg Bites Recipe


Atkins Broccolini and Bacon Egg Bites
3.4g
Net Carbs
Prep Time: 5 Minutes
Style:American
Cook Time: 40 Minutes
Phase: Phase 1
Difficulty: Difficult
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.

14.8g

Protein

23.1g

Fat

0.3g

Fiber

282.6cal

Calories

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How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)

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INGREDIENTS

  • 6 stalks Broccolini, fresh, steamed
  • 3 tsp hot sauce - Cholula hot sauce
  • 1 Tbsp LEMON JUICE
  • 5 each EGG
  • 1 oz FETA CHEESE
  • 1 Tbsp OLIVE OIL
  • 6 Tbsp CREAM CHEESE, ORIGINAL
  • 0 1/2 teaspoon(s) Kosher salt (1/4 tsp= 1.5 g)
  • 8 serving Olive Oil Pam (0.5g = 0.6sec spray)
  • 5 slice BACON
  • 0 1/8 tsp Black Pepper, ground
  • 1 1/2 cup Arugula, raw

DIRECTIONS

Preheat the oven to 350°F. Lightly coat eight silicone egg-bite mold cups or eight cups of a standard nonstick muffin tin with cooking spray, or line a regular (not nonstick) muffin tin with nonstick muffin liners and set into a large baking pan.

In a large nonstick skillet, cook the bacon over medium heat until golden, about 5 minutes per side. Transfer to a paper towel–lined plate to drain. Chop the bacon into small pieces.

Meanwhile, in a blender, puree the eggs, cream cheese, feta cheese, hot sauce, and 1/4 teaspoon salt until smooth.

Pour off all but 1 tablespoon of fat from the skillet. Add the broccolini, 1 tablespoon water, and 1/4 teaspoon salt. Cook over medium-high heat, stirring frequently, until the broccolini is tender, 3 to 5 minutes. Remove from the heat.

Fill each of the egg cups with 1 heaping teaspoon of bacon and one heaping tablespoon of broccolini. Top with the egg mixture, filling the cups to about ? inch from the top (you may have a bit left over; discard or saute in a skillet for a mini snack). Add just enough boiled water to the baking pan(s) to come halfway up the sides of the molds.

Bake the egg bites until set, 20 to 25 minutes. Take the pan(s) from the oven, then take the molds from the water bath(s). Let the egg bites cool for a few minutes, then take them from the molds.

In a medium bowl, toss together the arugula, lemon juice, oil, and a pinch each of salt and pepper. Place 3/4 cup of salad and 2 egg bites on each of four plates and serve.


Adapt this recipe for Atkins 40 by adding 1/4 cup fresh blueberries per serving
Adapt this recipe for Atkins 100 by adding 1 slice toasted Ezekiel sprouted grain bread per serving

Cooking Tip

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