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Savory Sausage and Cheese Biscuits

Enjoy this simple breakfast recipe from Julie Keister, a member of our Achieve Community. CLICK HERE to watch Julie tell her story about her 65lbs of weight loss with Achieve Weight Loss

While we are grocery-store based, this recipe uses a product CarbquickTM which you may or may not find in your local store. This revolutionary, low carbohydrate product is made from wheat so it is not gritty nor does it have a soy aftertaste. In addition, you can fry with this product. (We make fried chicken with it and it is yummy!) Compared to other baking mixes, CarbquickTM is lower in calories and sodium. Lastly, it is low in Impact Carbs (those carbs which can drive out the Fat Truck!).

A word of warning….

The Achieve Weight Loss lifestyle allows you to treat Fibrous Carbohydrate vegetables as freebies; however, this product is not a freebie. Even though it is lower in calories, sodium and carbs, it is still more calorie dense than Fibrous Carbohydrate vegetables. For example, you cannot make a whole platter of biscuits using CarbquickTM and eat them all in one sitting!

Although difficult to find your local store, you may purchase CarbquickTM by CLICKING HERE

 

Savory Sausage and Cheese Biscuits
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Nutrition Facts
Savory Sausage and Cheese Biscuits
Amount Per Serving
Calories 313 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 6g 30%
Polyunsaturated Fat 7g
Monounsaturated Fat 1g
Cholesterol 55mg 18%
Sodium 916mg 38%
Potassium 99mg 3%
Total Carbohydrates 20g 7%
Dietary Fiber 14g 56%
Sugars 2g
Protein 27g 54%
Vitamin A 19%
Vitamin C 4%
Calcium 25%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Cuisine American
Category FP+FC
Prep Time 15 Minutes
Cook Time 10 Minutes
Servings
Person
Instructions
  1. Cook biscuits as directed on the Carbquick package
  2. Combine egg whites, light sour cream, chives, salt, oregano and sausage crumbles and cook in skillet with 0 calorie cooking spray until done.
  3. Place egg/sausage mixture on Biscuits. Add cheese to hot mixture and allow to melt. Enjoy with coffee or water.
Course Breakfast
Cuisine American
Category FP+FC
Prep Time 15 Minutes
Cook Time 10 Minutes
Servings
Person
Instructions
  1. Cook biscuits as directed on the Carbquick package
  2. Combine egg whites, light sour cream, chives, salt, oregano and sausage crumbles and cook in skillet with 0 calorie cooking spray until done.
  3. Place egg/sausage mixture on Biscuits. Add cheese to hot mixture and allow to melt. Enjoy with coffee or water.
Savory Sausage and Cheese Biscuits
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Nutrition Facts
Savory Sausage and Cheese Biscuits
Amount Per Serving
Calories 313 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 6g 30%
Polyunsaturated Fat 7g
Monounsaturated Fat 1g
Cholesterol 55mg 18%
Sodium 916mg 38%
Potassium 99mg 3%
Total Carbohydrates 20g 7%
Dietary Fiber 14g 56%
Sugars 2g
Protein 27g 54%
Vitamin A 19%
Vitamin C 4%
Calcium 25%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
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Super Easy Egg Foo Yung

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Cuisine Asian
Category Achieve Approved
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
Ingredients
Instructions
  1. In a large bowl, beat 8 eggs. Add all vegetables and the soy sauce and stir to combine.
  2. Heat 1 teaspoon sesame oil in a skillet on medium heat and add about half a cup of the egg mixture to the pan (exact amount will vary). Cook each side until golden brown, flipping once or twice.
  3. Repeat with remaining sesame oil and egg mixture until batch is complete.
Cuisine Asian
Category Achieve Approved
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
Ingredients
Instructions
  1. In a large bowl, beat 8 eggs. Add all vegetables and the soy sauce and stir to combine.
  2. Heat 1 teaspoon sesame oil in a skillet on medium heat and add about half a cup of the egg mixture to the pan (exact amount will vary). Cook each side until golden brown, flipping once or twice.
  3. Repeat with remaining sesame oil and egg mixture until batch is complete.
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Cinnamon Bun Shake

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Nutrition Facts
Cinnamon Bun Shake
Amount Per Serving
Calories 201 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 2g 10%
Cholesterol 15mg 5%
Sodium 240mg 10%
Potassium 80mg 2%
Total Carbohydrates 11g 4%
Dietary Fiber 2g 8%
Sugars 4g
Protein 31g 62%
Vitamin A 30%
Vitamin C 12%
Calcium 86%
Iron 14%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Cuisine American
Category LP + FC
Prep Time 5 Minutes
Servings
Instructions
  1. Combine all ingredients in a high-speed blender and mix to desired consistency.
Course Breakfast
Cuisine American
Category LP + FC
Prep Time 5 Minutes
Servings
Instructions
  1. Combine all ingredients in a high-speed blender and mix to desired consistency.
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Nutrition Facts
Cinnamon Bun Shake
Amount Per Serving
Calories 201 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 2g 10%
Cholesterol 15mg 5%
Sodium 240mg 10%
Potassium 80mg 2%
Total Carbohydrates 11g 4%
Dietary Fiber 2g 8%
Sugars 4g
Protein 31g 62%
Vitamin A 30%
Vitamin C 12%
Calcium 86%
Iron 14%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes

This is a LP+FC because ChocoRite Protein powder contains over 5 grams of pre-biotic fiber

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Breakfast Casserole

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Nutrition Facts
Breakfast Casserole
Amount Per Serving
Calories 355 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 6g 30%
Cholesterol 98mg 33%
Sodium 1437mg 60%
Potassium 183mg 5%
Total Carbohydrates 16g 5%
Dietary Fiber 3g 12%
Sugars 5g
Protein 41g 82%
Vitamin A 27%
Calcium 32%
Iron 26%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Cuisine American
Category FP+FC
Servings
person
Instructions
  1. Whip the egg beaters and Kroger Carbmaster Milk together inside a small, oven-safe container. Add in the sausage and crumbled bacon and cubed bread. You could add in any mushrooms, peppers or other FC veggies that you like!
  2. Bake at 350 for about 20 minutes and add the slice of cheese for the last few seconds until melted.
  3. Feel free to enjoy with a glass of Kroger Carbmaster Milk or your favorite Freebie beverage!
Course Breakfast
Cuisine American
Category FP+FC
Servings
person
Instructions
  1. Whip the egg beaters and Kroger Carbmaster Milk together inside a small, oven-safe container. Add in the sausage and crumbled bacon and cubed bread. You could add in any mushrooms, peppers or other FC veggies that you like!
  2. Bake at 350 for about 20 minutes and add the slice of cheese for the last few seconds until melted.
  3. Feel free to enjoy with a glass of Kroger Carbmaster Milk or your favorite Freebie beverage!
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Nutrition Facts
Breakfast Casserole
Amount Per Serving
Calories 355 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 6g 30%
Cholesterol 98mg 33%
Sodium 1437mg 60%
Potassium 183mg 5%
Total Carbohydrates 16g 5%
Dietary Fiber 3g 12%
Sugars 5g
Protein 41g 82%
Vitamin A 27%
Calcium 32%
Iron 26%
* Percent Daily Values are based on a 2000 calorie diet.
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Cloud Eggs

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Course Breakfast
Category FP+FC
Servings
person
Ingredients
Instructions
  1. Beat 2 egg whites until extra frothy-add a dash of salt and the Parmesan.
  2. Put in cupcake baker (sprayed with Pam) and bake at 400.
  3. Part way through baking time -make a dip in the egg white with a spoon and set in the egg yolk and top with turkey bacon bits.
  4. Baking time depends on how “hard” you like your egg yolk! Remember to enjoy with a FC, such as a slice of Healthy Life Whole Wheat Toast! Can be enjoyed with 1 cup Kroger Carbmaster Milk or your favorite Freebie Beverage.
Course Breakfast
Category FP+FC
Servings
person
Ingredients
Instructions
  1. Beat 2 egg whites until extra frothy-add a dash of salt and the Parmesan.
  2. Put in cupcake baker (sprayed with Pam) and bake at 400.
  3. Part way through baking time -make a dip in the egg white with a spoon and set in the egg yolk and top with turkey bacon bits.
  4. Baking time depends on how “hard” you like your egg yolk! Remember to enjoy with a FC, such as a slice of Healthy Life Whole Wheat Toast! Can be enjoyed with 1 cup Kroger Carbmaster Milk or your favorite Freebie Beverage.
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BLT

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Nutrition Facts
BLT
Amount Per Serving
Calories 275 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 4g 20%
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Cholesterol 40mg 13%
Sodium 839mg 35%
Potassium 110mg 3%
Total Carbohydrates 23g 8%
Dietary Fiber 6g 24%
Sugars 3g
Protein 15g 30%
Vitamin A 7%
Vitamin C 7%
Calcium 4%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.
Cuisine American
Category FP+FC
Servings
person
Ingredients
Instructions
  1. Cook bacon to desired crispiness
  2. Spread Light Mayo on Sandwich Thins, add bacon and toppings.
  3. Enjoy with your favorite Freebie beverage!
Cuisine American
Category FP+FC
Servings
person
Ingredients
Instructions
  1. Cook bacon to desired crispiness
  2. Spread Light Mayo on Sandwich Thins, add bacon and toppings.
  3. Enjoy with your favorite Freebie beverage!
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Nutrition Facts
BLT
Amount Per Serving
Calories 275 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 4g 20%
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Cholesterol 40mg 13%
Sodium 839mg 35%
Potassium 110mg 3%
Total Carbohydrates 23g 8%
Dietary Fiber 6g 24%
Sugars 3g
Protein 15g 30%
Vitamin A 7%
Vitamin C 7%
Calcium 4%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.
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Egg & Turkey Kielbasa Breakfast Sandwich

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Cuisine American
Category FP+FC
Servings
person
Instructions
  1. Slice sausage longways and cook in a non-stick skillet over medium heat, 10 to 12 minutes, turning frequently.
  2. Once sausage has been cooked, fry egg in a non-stick skillet
  3. Place sausage and egg on English Muffin. May enjoy with your favorite Freebie beverage or, if you wish, 1.0 cup Kroger Carbmaster Milk (additional 60 Calories)
Cuisine American
Category FP+FC
Servings
person
Instructions
  1. Slice sausage longways and cook in a non-stick skillet over medium heat, 10 to 12 minutes, turning frequently.
  2. Once sausage has been cooked, fry egg in a non-stick skillet
  3. Place sausage and egg on English Muffin. May enjoy with your favorite Freebie beverage or, if you wish, 1.0 cup Kroger Carbmaster Milk (additional 60 Calories)
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Tomato and Egg Stacks

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Course Breakfast
Category
Prep Time 10 minutes
Cook Time 50 minutes
Servings
servings
Instructions
  1. Heat oven to 400 degrees F. Heat 2 tsp. of the oil in medium nonstick skillet over medium-high heat. Add onion, thyme, and 1/2 tsp. kosher salt. Cook, stirring, until onion is soft. about 6 minutes. Reduce heat to low and continue to cook, stirring occasionally, until onion is golden brown, about 20 minutes. Transfer onion to bowl.
  2. Lightly coat sheet pan with cooking spray. Arrange tomato slices in even layer and top with cheese and onion. Bake until cheese is melted, 5 to 7 minutes. Meanwhile, heat remaining 1 tsp. oil in skillet over medium-high heat. Add ham and cook until crisp, about 2 minutes. Poach or fry eggs before serving. Season with additional thyme, if desired.
Course Breakfast
Category
Prep Time 10 minutes
Cook Time 50 minutes
Servings
servings
Instructions
  1. Heat oven to 400 degrees F. Heat 2 tsp. of the oil in medium nonstick skillet over medium-high heat. Add onion, thyme, and 1/2 tsp. kosher salt. Cook, stirring, until onion is soft. about 6 minutes. Reduce heat to low and continue to cook, stirring occasionally, until onion is golden brown, about 20 minutes. Transfer onion to bowl.
  2. Lightly coat sheet pan with cooking spray. Arrange tomato slices in even layer and top with cheese and onion. Bake until cheese is melted, 5 to 7 minutes. Meanwhile, heat remaining 1 tsp. oil in skillet over medium-high heat. Add ham and cook until crisp, about 2 minutes. Poach or fry eggs before serving. Season with additional thyme, if desired.
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Recipe Notes

Modifications

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Vanilla Protein Pancakes

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Course Breakfast
Cuisine American
Category
Prep Time 10 minutes
Cook Time 5 minutes
Servings
servings
Instructions
  1. Wisk Ricotta cheese and eggs together
  2. Wisk in protein powder, salt and baking powder until mixed
  3. Cook on griddle coated with 0 calorie cooking spray
Course Breakfast
Cuisine American
Category
Prep Time 10 minutes
Cook Time 5 minutes
Servings
servings
Instructions
  1. Wisk Ricotta cheese and eggs together
  2. Wisk in protein powder, salt and baking powder until mixed
  3. Cook on griddle coated with 0 calorie cooking spray
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Recipe Notes

Modifications
Serving Size: Entire batch = 1 meal. May add a few berries, fat free Redi whip and Sugar Free syrup or (and better) Walden Farms Pancake syrup

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TVP Oatmeal

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Course Breakfast
Cuisine Vegetarian
Category AA
Prep Time 5 minutes
Cook Time 45 minutes
Servings
servings
Ingredients
Instructions
  1. Mix all ingredients in crockpot, large saucepan/Dutch oven.
  2. Stove Top: Bring to boil, then simmer for 30-45 minutes, stirring occasionally - you should know by looking when it's done.
  3. Crockpot: It will be cooked in about 2 hours on high or 4 hours on low, but you can let it go longer and it won't hurt it.
Course Breakfast
Cuisine Vegetarian
Category AA
Prep Time 5 minutes
Cook Time 45 minutes
Servings
servings
Ingredients
Instructions
  1. Mix all ingredients in crockpot, large saucepan/Dutch oven.
  2. Stove Top: Bring to boil, then simmer for 30-45 minutes, stirring occasionally - you should know by looking when it's done.
  3. Crockpot: It will be cooked in about 2 hours on high or 4 hours on low, but you can let it go longer and it won't hurt it.
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Recipe Notes

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