The Stress Free Diabetes Kitchen by Barbara Seelig-Brown

Author:Barbara Seelig-Brown
Language: eng
Format: epub
Tags: ebook
Publisher: American Diabetes Association
Published: 2012-06-14T16:00:00+00:00

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Cook’s Tip:

If you double this recipe, use a 9 × 13-inch pan. If you need to triple it, use an 8 × 8-inch pan and a 9 × 13-inch pan.

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Exchanges/Choices

1 Carbohydrate

2 Lean Meat

1/2 Fat

Calories 190

Calories from Fat 55

Total Fat 6.0 g

Saturated Fat 2.2 g

Trans Fat 0.0 g

Cholesterol 115 mg

Sodium 665 mg

Potassium 310 mg

Total Carbohydrate 16 g

Dietary Fiber 1 g

Sugars 6 g

Protein 19 g

Phosphorus 260 mg

Asparagus & Garden Herb Omelet

Serves: 2 / Serving Size: 1/2 omelet

Spring is the time for asparagus and also a time when we begin to crave lighter foods. A recent writing assignment inspired me to incorporate asparagus with another wonderful food—the egg. Eggs are a great source of protein. They are also versatile and can be used in so many ways, anytime of the day.

» 4 large eggs

» Pinch of fine sea salt

» Pinch of freshly ground black pepper

» 1/4 cup of your favorite herbs (basil, chives, and Italian parsley)

» Nonstick cooking spray

» 4 spears of fresh asparagus, lightly sautéed or steamed

» 1/4 ounce shredded Gruyere cheese

1. Crack one whole egg and place in medium bowl. Separate three additional eggs and add the egg whites to the bowl with the whole egg. Add salt and pepper. Whisk until the eggs seem light and frothy. Add herbs. Whisk again until well blended.

2. Spray sauté pan with nonstick cooking spray. Heat pan to medium heat and add eggs. Cook slowly on medium until eggs begin to set. As the eggs set, lift the edge of the eggs, tilt pan, and allow the uncooked eggs from the top of the omelet to flow underneath the cooked eggs.

3. Once the egg mixture is almost all cooked, place asparagus on one half of the omelet. Sprinkle cheese over asparagus. Fold the other half over the asparagus. Let this cook until no liquid egg is present. Garnish with additional cheese and chopped herbs, if desired.

Exchanges/Choices

2 Lean Meat

Calories 95

Calories from Fat 30

Total Fat 3.5 g

Saturated Fat 1.5 g

Trans Fat 0.0 g

Cholesterol 95 mg

Sodium 240 mg

Potassium 230 mg

Total Carbohydrate 2 g

Dietary Fiber 1 g

Sugars 1 g

Protein 12 g

Phosphorus 100 mg

Asparagus & Havarti Quiche

Serves: 8 / Serving Size: 1/8 recipe

You can make one 8-inch serving or 8 individual servings with this versatile no-crust recipe.

» Nonstick cooking spray

» 1 1/4 cups 2% evaporated milk

» 1/4 cup fat-free sour cream

» 1 teaspoon Dijon mustard

» 2 large eggs

» 4 large egg whites

» 3 tablespoons shredded Havarti cheese

» 1/4 cup chopped chives

» 1/2 pound fresh asparagus, steamed until fork tender

» Few grinds fresh black pepper

» Additional herbs for garnish

1. Preheat oven to 350°F. Place rack in center of oven. Spray baking dish with nonstick cooking spray.

2. Mix together milk, sour cream, mustard, eggs, and egg whites until well blended. Add cheese, chives, and asparagus. Blend well.

3. Pour mixture into baking dishes. Sprinkle with black pepper and additional herbs.

4. Bake until knife inserted in center comes out clean, approximately 35 minutes for one quiche and 20–25 for individual quiches. Let rest 10–15 minutes before serving. Leftovers can be eaten warm or cold.

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