mic dejun pt diabet

8/16/2019 Mic Dejun Pt Diabet

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Egg and Vegetable Muffins• Makes: 6 servings

• Serving Size: 2 muffins

• Carb Grams Per Serving: 9

Ingredients

• Nonstick cooking spray

• 2/3 cup water

• 1/3 cup bulgur

• 3/4 cup chopped zucchini

• 1/4 cup chopped onion

• 1 tablespoon olive oil

• 1 small tomato, cored, seeded and chopped (1/3 cup

• 2 ounces reduced!"at "eta cheese, crumbled (1/2 cup

• 2 cups re"rigerated or "rozen egg product, thawed, or # eggs, lightly beaten

• 2 teaspoons snipped "resh oregano and/or rosemary

• 1/# teaspoon ground black pepper


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Directions

1$ %reheat oven to 3&' degrees $ )oat twelve 2 1/2!inch mu*n cups withnonstick spray+ set aside$ n a small saucepan combine water and bulgur$-ring to boiling+ reduce heat$ .immer, covered, "or 12 to 1& minutes or untilbulgur is tender$ rain o0 any li uid$

2$ n a large skillet cook zucchini and onion in hot oil over medium heat "or & to1' minutes or until ust tender, stirring occasionally$ emove "rom the heatand stir in bulgur, tomato and cheese$ .poon mi ture evenly into preparedmu*n cups$

3$ n a large bowl whisk together eggs, oregano, and pepper$ %our evenly overvegetable mi ture in mu*n cups$

4$ -ake "or 1& to 1# minutes or until a kni"e inserted in center o" mu*ns comesout clean$ 5et cool in pans on a wire rack "or & minutes$ un a thin kni"e

around the edges o" the mu*ns to loosen$ )are"ully remove mu*ns "rom thepans and serve warm$

Nutrition Facts Per Serving:.ervings %er ecipe6 7%8 .8 9 N:6 11; cal$, 4 g total "at (1 g sat$ "at , 3 mg chol$, 2eat (d$e 6 1$&+ at (d$e 6 '$&+ .tarch (d$e 6 '$&+ 9egetables (d$e 6 '$&

?uick and 8asy @melet

Ingredients


• 2 cups re"rigerated or "rozen egg product, thawed, or # eggs

• 2 tablespoons snipped "resh chives, talian (Aat!lea" parsley, or chervil

• 1/# teaspoon salt

• 1/# teaspoon cayenne pepper


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• 1/2 cup shredded reduced!"at sharp cheddar cheese (2 ounces

• 2 cups "resh baby spinach leaves or torn "resh spinach

• 1 recipe ed %epper elish (see recipe

Directions

1$ )oat an 1'!inch nonstick skillet with Aared sides with cooking spray$ Beatskillet over medium heat$

2$ n a large bowl combine the eggs, chives, salt, and cayenne pepper$ Cserotary beater or wire whisk to beat until "rothy$ %our into prepared skillet$mmediately begin stirring the eggs gently but continuously with a wooden or

plastic spatula until mi ture resembles small pieces o" cooked eggsurrounded by li uid egg$ .top stirring$ )ook "or 3' to 7' seconds more oruntil egg is set but shiny$

3$ Dhen egg is set but still shiny, sprinkle with cheese$ Eop with 1 cup o" thespinach and 1/4 cup o" the ed %epper elish$ Dith a spatula, li"t and "old oneside o" omelet partially over =lling$ Frrange remaining spinach on warmplatter$ Erans"er omelet to platter$ Eop with remaining relish$ >akes 4servings$

Red Pepper Relish

Ingredients

• 2/3 cup chopped red sweet pepper

• 2 tablespoons =nely chopped green onion or onion

• 1 tablespoon cider vinegar

• 1/4 teaspoon black pepper

Directions

1$ n a small bowl combine pepper, green onion, vinegar, and black pepper$

Nutrition Facts Per Serving:.ervings %er ecipe6 4%8 .8 9 N:6 122 cal$, 3 g total "at (2 g sat$ "at , 1' mg chol$, 4'4 mg sodium, ; gcarb$ (3 g =ber , 17 g pro$


4/9

Diabetic Exchanges5ean >eat (d$e 6 2+ 9egetables (d$e 6 1$&+ at (d$e 6 '$&

anch 8ggs

Ingredients


• 1 large onion, halved and thinly sliced

• 1 14 1/2 ! ounce can diced tomatoes, drained

• 1 "resh alapeno chile pepper, seeded and choppedG

• 1 clove garlic, minced

• 1/2 teaspoon chili powder

• 7 eggs

• 1/4 teaspoon salt

• 1/# teaspoon black pepper

• 1/3 cup reduced!"at shredded >onterey Hack or cheddar cheese

• 1 tablespoon snipped "resh cilantro

• 7 7 ! inches corn tortillas, warmed according to package directions (optional

Directions

1$ )oat an unheated large ovenproo" skillet with nonstick cooking spray$ %reheatskillet over medium!high heat$ Fdd onion to hot skillet$ )ook about & minutesor until tender, stirring occasionally$ emove "rom heat$


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2$ >eanwhile, in a small bowl stir together drained tomatoes, chile pepper,garlic, and chili powder$ %our tomato mi ture over onion in skillet+ spreadevenly$ -reak one o" the eggs into a measuring cup or custard cup$ )are"ullyslide egg onto tomato mi ture$ epeat with remaining eggs, spacing eggs asevenly as possible$ .prinkle eggs with salt and black pepper$

3$ -ake, uncovered, in a 4'' degree oven about 2' minutes or until eggs areset$ emove "rom oven$ .prinkle with cheese+ let stand "or & minutes$.prinkle with cilantro$ " desired, serve with warmed tortillas$ >akes 7servings$

Note

• G -ecause chile peppers contain volatile oils that can burn your skin andeyes, avoid direct contact with them as much as possible$ Dhen working withchile peppers, wear plastic or rubber gloves$ " your bare hands do touch thepeppers, wash your hands and nails well with soap and warm water$

Nutrition Facts Per Serving:.ervings %er ecipe6 7%8 .8 9 N:6 121 cal$, ; g total "at (3 g sat$ "at , 21; mg chol$, 37; mg sodium, ; gcarb$ (2 g =ber , < g pro$

Diabetic Exchanges>edium! at >eat (d$e 6 1+ at (d$e 6 '$&+ 9egetables (d$e 6 1

Eomato -roccoli rittata

Ingredients

• 7 egg whites

• 3 eggs


• 1/4 teaspoon ground black pepper

• 1/4 cup crumbled reduced!"at "eta cheese or regular "eta cheese

• 2 cups small broccoli Aorets


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• 2 tablespoons =nely chopped shallots

• 1 teaspoon olive oil

• 1 1/4 cups cherry tomatoes, uartered

Directions

1$ %reheat broiler$ n a medium bowl, whisk together egg whites, eggs, salt, andpepper$ .tir in cheese+ set aside$

2$ n a large broilerproo" skillet, cook broccoli and shallots in hot oil overmedium heat "or # to 1' minutes or ust until tender, stirring occasionally$%our egg mi ture over the broccoli mi ture in skillet$ )ook over medium!low

heat$ Fs mi ture sets, run a spatula around the edge o" the skillet, li"ting eggmi ture so uncooked portion Aows underneath$ )ontinue cooking and li"tingedges until egg mi ture is almost set (sur"ace will be moist $ Frrangetomatoes on top o" egg mi ture$

3$ -roil 4 to & inches "rom the heat about & minutes or until center is set$ 5etstand "or & minutes be"ore serving$ )ut into "our wedges$

Nutrition Facts Per Serving:.ervings %er ecipe6 4%8 .8 9 N:6 134 cal$, 7 g total "at (2 g sat$ "at , 171 mg chol$, 417 mg sodium, ; g

carb$ (2 g =ber, 3 g sugars , 14 g pro$Diabetic Exchanges9egetables (d$e 6 1+ 5ean >eat (d$e 6 2

.outhwestern -reak"ast Eostadas

Ingredients

• 2 7 ! inches corn tortillas

• 1/2 cup canned black beans, rinsed and drained

• 2 eggs or 1/2 cup re"rigerated or "rozen egg product, thawed

• 1 tablespoon "at!"ree milk


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• 1/# teaspoon black pepper

• ash salt


• 1/2 cup chopped tomato

• 2 tablespoons crumbled ueso "resco or shredded >onterey Hack cheese

• 2 teaspoons snipped "resh cilantro

• %urchased chunky salsa (optional

Directions

1$ Darm tortillas according to package directions$ >eanwhile, in a small bowluse a potato masher or "ork to slightly mash beans+ set aside$ n anothersmall bowl or 1!cup glass measure combine eggs, milk, pepper, and salt$ -eatwith a wire whisk or rotary beater$

2$ 5ightly coat an unheated medium nonstick skillet with nonstick cooking spray$%reheat over medium heat$ %our egg mi ture into hot skillet$ )ook, withoutstirring, until egg mi ture begins to set$ un a spatula around edge o" skillet,li"ting egg mi ture so that the uncooked portion Aows underneath$ )ontinuecooking about 2 minutes more or until egg mi ture is cooked through but isstill glossy and moist$ emove "rom heat$

3$ .pread tortillas with mashed beans$ ivide cooked egg mi ture betweentortillas$ Eop with tomato, cheese, and cilantro$ " desired, top with salsa$.erve immediately$ >akes 2 servings$

Nutrition Facts Per Serving:

.ervings %er ecipe6 2%8 .8 9 N:6 21& cal$, # g total "at (3 g sat$ "at , 21< mg chol$, 4'< mg sodium, 24g carb$ (& g =ber , 1& g pro$

Diabetic Exchanges.tarch (d$e 6 1$&+ >edium! at >eat (d$e 6 1$&

Iippy Iucchini rittata


8/9

Ingredients


•

4 cups shredded zucchini (1 pound


• 1 medium onion, chopped

• 3 eggs or 3/4 cup re"rigerated or "rozen egg product, thawed

• 1/2 cup =nely shredded %armesan cheese (2 ounces

• 1/3 cup all!purpose Aour

• 1 teaspoon snipped "resh basil

• 1/# teaspoon ground black pepper

• 1/2 cup shredded mozzarella cheese (2 ounces

• 1 medium zucchini, very thinly sliced (1!1/4 cups

• 2 large tomatoes, sliced

• .liced pitted ripe olives (optional

Directions

1$ %reheat oven to 3&' degrees $ 5ightly coat 12!inch pizza pan with cookingspray+ set aside$


9/9

2$ .pread shredded zucchini on large platter or shallow baking pan+ sprinkleevenly with salt$ 5et stand "or 1& minutes$ Csing paper towels, gently presse cess moisture "rom zucchini$

3$ >eanwhile, lightly coat small skillet with cooking spray+ heat over medium!high heat$ Fdd onion+ cook until onion is tender$ emove "rom heat$

4$ n large bowl, combine eggs, %armesan cheese, Aour, basil, and pepper$ .tirin shredded zucchini, cooked onion, and mozzarella cheese$ %our intoprepared pizza pan, spreading evenly$

&$ -ake about 2& minutes or until top is lightly browned and eggs are set$Frrange zucchini slices on top o" baked mi ture+ add tomato slices$ " desired,sprinkle with olives and additional %armesan cheese$ -ake "or 1' minutesmore$ >akes 4 servings$

Nutrition Facts Per Serving:

.ervings %er ecipe6 4%8 .8 9 N:6 22' cal$, 1' g total "at (& g sat$ "at , 1;; mg chol$, 72' mg sodium, 1#g carb$ (3 g =ber, 7 g sugars , 1& g pro$

Diabetic Exchanges>edium! at >eat (d$e 6 2+ 9egetables (d$e 6 2+ .tarch (d$e 6 '$&

mic dejun pt diabet

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