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Tuna or Salmon Loaf

Sunday, February 24, 2013

This recipe comes from lowcarbfriends.com, with minor adjustments. Like I say to bake it in a loaf instead of muffins.

(From lcfriends.com)

Three 5 ounce cans tuna or one 15 oz can salmon, drained well
2 eggs
1/4 cup celery, chopped fine (1 ounce)
2 tablespoons onion, chopped fine (1/2 ounce)
1/4 cup green pepper, minced (1 ounce)
2 ounces cheddar cheese, shredded
Salt and pepper, to taste
Pinch Old Bay seasoning

Mix all ingredients and spoon into a well greased loaf pan. Bake at 350 for 30 minutes until puffed, set and lightly browned around the edges.

About $2.50 for the whole batch.

Here’s a recipe for Old Bay Seasoning in case you don't have any on hand:


1 tablespoon celery seeds
1 tablespoon whole black peppercorns
6 bay leaves
1/2 teaspoon whole cardamoms
1/2 teaspoon mustard seeds
4 whole cloves
1 teaspoon sweet Hungarian paprika
1/4 teaspoon mace

In a spice grinder or small food processor, combine all of the ingredients. Grind well and store in a small glass jar. Best if used within 6 months (date your jar). Be especially sure that the bay leaves are very well ground.


Saturday, February 23

Saturday, February 23, 2013

Breakfast - MIM with whipping cream; tea with splenda and gelatin
Lunch - Broccoli and Cheddar Quiche
Supper - Sauteed Pork and Cabbage
Evening tea - tea with splenda

Total cost of food eaten - $2.69

  Member Comments About This Blog Post:

JO88BAKO 2/23/2013 9:22PM

    Sounds yummy! You did a great job

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ARNETTELEE 2/23/2013 9:02PM

  Very nice!

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Friday, February 22

Friday, February 22, 2013

Breakfast - asparagus cooked in cream and butter and then scrambled with eggs; tea with splenda and gelatin
Lunch - Broccoli and Cheddar Quiche
Supper - pork shoulder roast, Daikon Chips (thinly sliced daikon brushed with lard and then broiled and supposed to be similar to potato chips. They weren't.)
Evening tea - tea with splenda and gelatin

Total cost of today's food - $3.57



Friday, February 22, 2013

I have a broccoli and cheddar quiche in the oven for lunch. Don't know why I haven't made quiche lately. It's a good budget meal and very versatile. Here's the recipe for today's quiche.


4 eggs
1 c heavy whipping cream
8 oz shredded extra sharp cheddar
1 lb frozen broccoli
1 good squirt mustard (optional)
1 t oregano (optional)
salt and pepper to taste (don't forget that the cheese may be salty)

Cook the broccoli about 3/4 of the way done. It will continue to cook some in the oven, but it needs to be most of the way cooked before it starts. If using chopped broccoli*, spread it out as evenly as possible in an 8" or 9" square cake pan, preferrably glass. Or use a 10" deep dish pie pan, or figure on one regular size pie pan with some left over to cook in a different pan.

Put eggs, cream, and seasonings in blender and blend for a few minutes. Add cheese and blend some more. Pour over the broccoli and rearrange the broccoli as needed to make it even. You can stir it in the pan to spread the broccoli evenly if you want.

*If using broccoli cuts (which for some reason are all I can find at Walmart), don't put it in the bottom of the pan. Instead, put only about half of the cheese in with the eggs and cream, and then about half of the broccoli cuts. Blend until the broccoli is in little bits, and pour about half of it into the pan. Add the rest of the broccoli to the rest of the egg mixture, and blend again to chop up the broccoli. Pour this into the baking pan and mix well. Add the rest of the cheese and mix again. Or, if you happen to have a big food processor (which I don't), use the food processor to chop your broccoli cuts and proceed as though you had bought chopped broccoli to begin with.

Bake at 350 for about 45-60 minutes, or until set, puffy and golden. It will probably sink some when it comes out of the oven.

Let cool a few minutes, then cut into four or six pieces.. Top with a dollop of sour cream if desired. It's good that way.

Cover and refrigerate leftovers. Can be frozen, but it's better if you can eat it up in a few days. It keeps well in the fridge. Can be eaten hot from the oven, or at room temperature. Leftovers can be nuked or it can be eaten cold from the fridge.

This makes 4 very generous servings, and can easily be stretched to 6 servings, especially if you're serving something else with it, like a salad for lunch or supper.

At 4 servings, it has 550 calories, 47 grams of fat, 26 grams of protein, 9 grams of carbs, and 3.4 grams of fiber, or 5.6 net carbs. At 6 servings, it has 366 calories, 31 grams of fat, 18 grams of protein, 6 grams of carbs, and 2.3 grams of fiber, or 3.7 net carbs. Nutritionally, it stretches just great to 6 servings.

It cost $4.15 for the whole quiche, as follows:

4 eggs @ $1.25 per dozen = .42 (Kroger)
8 oz extra sharp cheddar = $1.79 (Aldi)
1 c heavy whipping cream @ $3.86 per quart = .97 (Walmart)
1 lb frozen broccoli = .98 (Walmart)

At 4 servings, that's $1.04 per serving. At 6 servings, that's 69 cents per serving.

There are several ways to make it cheaper. The easiest, of course, is to make it 6 servings instead of 4 servings. You could use less broccoli, say 8 oz, but then it wouldn't stretch as well for 6 servings. You could use another egg or two, and/or another cup of cream, and it would definitely stretch to 6 or even 8 people, especially if you made it in a 9"x12" cake pan or two pie pans, which you'd have to do or else it would spill all over the bottom of the oven, which is not a very budgety thing to have happen. Some recipes call for sour cream (65 cents a cup) or oil (don't know what it costs) instead of the cream. Or cottage cheese, which has a few more carbs, but I can sometimes get for 50 cents a cup (99 cents per pint). You could use a cheaper veggie, especially in the summer if you have "free" veggies from the garden.

You can also vary it according your tastes. Frozen chopped spinach works great - just thaw it and squeeze it out very well; parmesan and/or feta work well with spinach, as do dill and parsely. Mushrooms need to be cooked very dry before adding. Zucchini needs to be grated and squeezed really dry. Tomatoes need to be blotted very dry, which means you lose all the juice, and even then they make the quiche goopy. You can add onion with any vegetable (cook it first) or with any meat. Same with bell peppers; red ones are especially attractive, though they taste the same as green. Jalipenos or other chilis work well too. And you can add meat - ham, bacon, sausage, chicken, hamburger, canned salmon, etc. Just be sure that the meat is cooked and drained before adding it. And use whatever kind of cheese you want - feta, parmesan, mozzarella, Jack, spicy Jack, Swiss, etc. Just be sure that it's a melting cheese; there are a few kinds that don't melt. And if you use a really strong cheese like a blue cheese you might want to pair it with a mild cheese.

  Member Comments About This Blog Post:

DIET_FRIEND 2/22/2013 3:05PM

    Mmmmm...quiche! I have made it crustless for many years. It's good. Thanks for the reminder.

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WOUBBIE 2/22/2013 1:41PM

    Glad I read this today! Now I know what's for dinner!

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ALICIA214 2/22/2013 1:17PM


I love quiche Thanks for posting the recipe!!


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Thursday, February 21

Thursday, February 21, 2013

Today's food -

Breakfast - asparagus cooked in butter and cream and then scrambled with eggs; tea with splenda and gelatin
Lunch - salad of cauliflower, hardboiled eggs, ranch dressing
Supper - Veggie Beef Soup and carrots
Evening Tea - tea with splenda and gelatin

Total cost of food eaten today - $3.43

  Member Comments About This Blog Post:

JAMBABY0 2/21/2013 8:57PM

    Awesome job!

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GOOSIEMOON 2/21/2013 8:53PM


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