Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body,
but rather to skid in broadside, totally worn out & proclaiming “Wow, What a Ride!”

Wednesday, April 29, 2015

meal ideas ~ not your "sameo" eggs

Tired of the sameo-sameo eggs for breakfast? I love eggs but I do get tired of having them prepared the same all the time. I decided to try and add some extra "pzazz" to the meal. Packed with protein, eggs are a great way to start your day. Try one of these diabetes-friendly egg recipes that are carb-smart and delicious. You can use egg substitute for any of these as well.

Ranch Eggs
Your taste buds will get a wake-up call with this Mexican-style casserole. If hot and spicy doesn't suit you in the morning, serve this meatless main dish for supper.

 Nonstick cooking spray 
 1 large onion, halved and thinly sliced
 1 14 1/2 - ounce can diced tomatoes, drained
 1 fresh jalapeno chile pepper, seeded and chopped*
 1 clove garlic, minced
 1/2 teaspoon chili powder
 6 eggs
 1/4 teaspoon salt
 1/8 teaspoon black pepper
 1/3 cup reduced-fat shredded Monterey Jack or cheddar cheese
 1 tablespoon snipped fresh cilantro
 6 small corn tortillas, warmed (optional)

 Coat an unheated large ovenproof skillet with nonstick cooking spray. Preheat skillet over medium-high heat. Add onion to hot skillet. Cook about 5 minutes or until tender, stirring occasionally. Remove from heat.

 Meanwhile, in a small bowl stir together drained tomatoes, chile pepper, garlic, and chili powder. Pour tomato mixture over onion in skillet; spread evenly. Break one of the eggs into a measuring cup or custard cup. Carefully slide egg onto tomato mixture. Repeat with remaining eggs, spacing eggs as evenly as possible. Sprinkle eggs with salt and black pepper.

 Bake, uncovered, in a 400 degree oven about 20 minutes or until eggs are set. Remove from oven. Sprinkle with cheese; let stand for 5 minutes. Sprinkle with cilantro. If desired, serve with warmed tortillas.

Nutrition Facts Per Serving: 121 cal., 7 g total fat (3 g sat. fat), 217 mg chol., 367 mg sodium, 7 g carb. (2 g fiber), 9 g pro. Diabetic Exchanges Medium-Fat Meat (d.e): 1; Fat (d.e): 0.5; Vegetables (d.e): 1

Breakfast Italian Egg Sandwich
This egg and chicken breakfast slider boasts a whopping 22 grams of protein per serving. Leave the sandwiches open-face and use basil pesto instead of a fatty spread to cut back on carbs and fat.
 
 Nonstick cooking spray
 4 eggs, lightly beaten
 1/4 teaspoon Italian seasoning, crushed
 1/8 teaspoon salt
 4 whole grain English muffins, split and toasted
 2 tablespoons refrigerated reduced-fat or regular basil pesto
 4 ounces cooked chicken breast, shredded
 1/4 cup roasted red sweet pepper, cut in bite-sized strips

 Lightly coat a large nonstick skillet with cooking spray. In a small bowl combine egg product, Italian seasoning and salt. Heat skillet over medium heat; pour in egg mixture. Cook without stirring, until mixture begins to set on the bottom and around edges. With a spatula or a large spoon, lift and fold the partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking for 2 to 3 minutes or until egg mixture is cooked through, but is still glossy and moist. Immediately remove from heat.

 Spread cut sides of English muffins with pesto. Top bottom halves of muffins with egg mixture, chicken, roasted red pepper, and muffin tops. Serve warm.

Nutrition Facts Per Serving: 243 cal., 5 g total fat (1 g sat. fat), 26 mg chol., 588 mg sodium, 29 g carb. (5 g fiber, 6 g sugars), 22 g pro. Diabetic Exchanges Lean Meat (d.e): 2.5; Starch (d.e): 2

Poached Eggs on Soft Polenta
Fluffy, cheesy polenta gets a quick breakfast makeover when you add tender poached eggs, cherry tomatoes, and fresh arugula. At just 23 grams of carb per serving, you can splurge without sabotaging your eating plan.

 1 cup water
 1 cup fat-free milk
 1/2 cup cornmeal
 1/4 teaspoon salt
 1/4 cup finely shredded Asiago or Parmesan cheese
 2 tablespoons chopped fresh basil or dried
 4 eggs
 1 small red onion, thinly sliced
 1 teaspoon canola oil
 1 pint grape or cherry tomatoes, halved
 1/4 teaspoon cracked black pepper
 1/4 cup arugula leaves (optional)

 In a small saucepan bring water to boiling. Meanwhile, in a medium bowl combine cornmeal, milk, and salt. Slowly add cornmeal mixture to boiling water, stirring constantly. Cook and stir until mixture returns to boiling. Reduce heat to low. Cook for 10 to 15 minutes or until mixture is thick, stirring frequently. Stir in cheese and dried basil, if using. Place in a serving bowl; keep warm.

 Lightly grease a large skillet. Half fill skillet with water. Bring the water to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water). Break one of the eggs into a measuring cup. Holding the lip of the cup as close to the water as possible, carefully slide egg into simmering water. Repeat with remaining eggs, allowing each egg an equal amount of space. Simmer eggs, uncovered, for 3 to 5 minutes or until the whites are completely set and yolks begin to thicken but are not hard. Remove eggs with a slotted spoon.

 In a large skillet, cook onion in hot oil over medium heat for 5 minutes or until tender. Stir in tomatoes and cook, stirring 2 minutes more or until they begin to soften. Sprinkle with pepper.
 Serve polenta topped with poached eggs and tomato mixture. Garnish with fresh basil and/or arugula, if using.

Nutrition Facts Per Serving: 218 cal., 9 g total fat (3 g sat. fat), 220 mg chol., 319 mg sodium, 23 g carb. (2 g fiber, 7 g sugars), 12 g pro. Diabetic Exchanges Starch (d.e): 1.5; Medium-Fat Meat (d.e): 1; Fat (d.e): 0.5; Vegetables (d.e): 0.5

DiabeticLivingOnline~ great resource for healthy meals

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