Blast the Sugar Out!: Lower Blood Sugar, Lose Weight, Live Better by Smith Ian K. M.D

Author:Smith, Ian K., M.D. [Smith, Ian K., M.D.]
Language: eng
Format: epub, azw3
Publisher: St. Martin's Press
Published: 2017-04-24T22:00:00+00:00

9

RECIPES

BREAKFAST RECIPES

TOMATO-ASPARAGUS BREAKFAST CASSEROLE

EGG AND TURKEY SAUSAGE MINI BREAKFAST PIZZAS

AVOCADO AND GRAPEFRUIT TOASTS

MINI HUEVOS RANCHEROS

BREAKFAST GRITS WITH ORANGES AND PECANS

ROASTED PEPPER AND SCALLION STRATA

OATMEAL WITH APPLES, ALMONDS, AND CINNAMON

EGG AND VEGGIE BREAKFAST SANDWICH

EGG AND SPINACH FRITTATA WITH FETA

SMOKED SALMON WRAP WITH CAPERS, RED ONION, AND ARUGULA

TOMATO-ASPARAGUS BREAKFAST CASSEROLE

SERVES 4

Nutritional Information Per Serving: 232 cal., 12 g fat, 5 g sat. fat, 16 g carb., 16 g protein, 339 mg sodium, 3 g sugar, 6 g fiber

½ small bunch asparagus, about 4 ounces, trimmed and cut into 1-inch pieces

2 100% whole-grain or 100% whole-wheat English muffins, split and roughly chopped into small pieces

2 vine-ripened tomatoes, thinly sliced

4 large eggs

½ cup reduced-fat milk

2 tablespoons finely grated parmesan cheese

⅛ teaspoon salt

¼ teaspoon freshly ground black pepper

¼ teaspoon dried basil or parsley

½ cup shredded low-fat mozzarella cheese

1. Preheat the oven to 330 degrees F.

2. Bring a small saucepan filled with water to a boil. Drop the asparagus into the water and cook for 2 minutes, then drain. Scatter the muffin pieces into the bottom of an 8-inch square baking pan. Scatter the asparagus over the muffin pieces and lay the tomato slices over the top, slightly overlapping. In a medium bowl, whisk the eggs, milk, parmesan, salt, pepper, and basil together until combined. Pour the mixture over the muffins and vegetables in the pan and let stand for 10 minutes until the liquid is absorbed. Scatter the mozzarella over the top and bake in the oven until set and the cheese is melted and beginning to brown, 15 to 20 minutes.

3. Let stand 10 minutes before cutting and serving warm or at room temperature.

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