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-fat feta cheese, crumbled (1/2 cup)

2 cups refrigerated or frozen egg product, thawed, or 8 eggs, lightly beaten

2 teaspoons snipped fresh oregano and/or rosemary

1/8 teaspoon ground black pepper

Directions
1. Preheat oven to 350 degrees F. Coat twelve 2 1/2-inch muffin cups with
nonstick spray; set aside. In a small saucepan combine water and bulgur.
Bring to boiling; reduce heat. Simmer, covered, for 12 to 15 minutes or until
bulgur is tender. Drain off any liquid.
2. In a large skillet cook zucchini and onion in hot oil over medium heat for 5 to
10 minutes or until just tender, stirring occasionally. Remove from the heat
and stir in bulgur, tomato and cheese. Spoon mixture evenly into prepared
muffin cups.
3. In a large bowl whisk together eggs, oregano, and pepper. Pour evenly over
vegetable mixture in muffin cups.
4. Bake for 15 to 18 minutes or until a knife inserted in center of muffins comes
out clean. Let cool in pans on a wire rack for 5 minutes. Run a thin knife
around the edges of the muffins to loosen. Carefully remove muffins from the
pans and serve warm.
Nutrition Facts Per Serving:
Servings Per Recipe: 6
PER SERVING: 117 cal., 4 g total fat (1 g sat. fat), 3 mg chol., 294 mg sodium, 9 g
carb. (2 g fiber, 3 g sugars), 11 g pro.
Diabetic Exchanges
Lean Meat (d.e): 1.5; Fat (d.e): 0.5; Starch (d.e): 0.5; Vegetables (d.e): 0.5
Quick and Easy Omelet
Ingredients

Nonstick cooking spray

2 cups refrigerated or frozen egg product, thawed, or 8 eggs

2 tablespoons snipped fresh chives, Italian (flat-leaf) parsley, or chervil

1/8 teaspoon salt

1/8 teaspoon cayenne pepper

1/2 cup shredded reduced-fat sharp cheddar cheese (2 ounces)

2 cups fresh baby spinach leaves or torn fresh spinach

1 recipe Red Pepper Relish (see recipe)

Directions
1. Coat an 10-inch nonstick skillet with flared sides with cooking spray. Heat
skillet over medium heat.
2. In a large bowl combine the eggs, chives, salt, and cayenne pepper. Use
rotary beater or wire whisk to beat until frothy. Pour into prepared skillet.
Immediately begin stirring the eggs gently but continuously with a wooden or
plastic spatula until mixture resembles small pieces of cooked egg
surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or
until egg is set but shiny.
3. When egg is set but still shiny, sprinkle with cheese. Top with 1 cup of the
spinach and 1/4 cup of the Red Pepper Relish. With a spatula, lift and fold one
side of omelet partially over filling. Arrange remaining spinach on warm
platter. Transfer omelet to platter. Top with remaining relish. Makes 4
servings.
Red Pepper Relish
Ingredients

2/3 cup chopped red sweet pepper

2 tablespoons finely chopped green onion or onion

1 tablespoon cider vinegar

1/4 teaspoon black pepper

Directions
1. In a small bowl combine pepper, green onion, vinegar, and black pepper.
Nutrition Facts Per Serving:
Servings Per Recipe: 4
PER SERVING: 122 cal., 3 g total fat (2 g sat. fat), 10 mg chol., 404 mg sodium, 7 g
carb. (3 g fiber), 16 g pro.

Diabetic Exchanges
Lean Meat (d.e): 2; Vegetables (d.e): 1.5; Fat (d.e): 0.5
Ranch Eggs
Ingredients

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 6 - inches corn tortillas, warmed according to package directions (optional)

Directions
1. 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.

2. 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.
3. 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. Makes 6
servings.
Note

* Because chile peppers contain volatile oils that can burn your skin and
eyes, avoid direct contact with them as much as possible. When working with
chile peppers, wear plastic or rubber gloves. If your bare hands do touch the
peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
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
Tomato Broccoli Frittata
Ingredients

6 egg whites

3 eggs

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1/4 cup crumbled reduced-fat feta cheese or regular feta cheese

2 cups small broccoli florets

2 tablespoons finely chopped shallots

1 teaspoon olive oil

1 1/4 cups cherry tomatoes, quartered

Directions
1. Preheat broiler. In a medium bowl, whisk together egg whites, eggs, salt, and
pepper. Stir in cheese; set aside.
2. In a large broilerproof skillet, cook broccoli and shallots in hot oil over
medium heat for 8 to 10 minutes or just until tender, stirring occasionally.
Pour egg mixture over the broccoli mixture in skillet. Cook over medium-low
heat. As mixture sets, run a spatula around the edge of the skillet, lifting egg
mixture so uncooked portion flows underneath. Continue cooking and lifting
edges until egg mixture is almost set (surface will be moist). Arrange
tomatoes on top of egg mixture.
3. Broil 4 to 5 inches from the heat about 5 minutes or until center is set. Let
stand for 5 minutes before serving. Cut into four wedges.
Nutrition Facts Per Serving:
Servings Per Recipe: 4
PER SERVING: 134 cal., 6 g total fat (2 g sat. fat), 161 mg chol., 416 mg sodium, 7 g
carb. (2 g fiber, 3 g sugars), 14 g pro.
Diabetic Exchanges
Vegetables (d.e): 1; Lean Meat (d.e): 2
Southwestern Breakfast Tostadas
Ingredients

2 6 - inches corn tortillas

1/2 cup canned black beans, rinsed and drained

2 eggs or 1/2 cup refrigerated or frozen egg product, thawed

1 tablespoon fat-free milk

1/8 teaspoon black pepper

Dash salt

Nonstick cooking spray

1/2 cup chopped tomato

2 tablespoons crumbled queso fresco or shredded Monterey Jack cheese

2 teaspoons snipped fresh cilantro

Purchased chunky salsa (optional)

Directions
1. Warm tortillas according to package directions. Meanwhile, in a small bowl
use a potato masher or fork to slightly mash beans; set aside. In another
small bowl or 1-cup glass measure combine eggs, milk, pepper, and salt. Beat
with a wire whisk or rotary beater.
2. Lightly coat an unheated medium nonstick skillet with nonstick cooking spray.
Preheat over medium heat. Pour egg mixture into hot skillet. Cook, without
stirring, until egg mixture begins to set. Run a spatula around edge of skillet,
lifting egg mixture so that the uncooked portion flows underneath. Continue
cooking about 2 minutes more or until egg mixture is cooked through but is
still glossy and moist. Remove from heat.
3. Spread tortillas with mashed beans. Divide cooked egg mixture between
tortillas. Top with tomato, cheese, and cilantro. If desired, top with salsa.
Serve immediately. Makes 2 servings.
Nutrition Facts Per Serving:
Servings Per Recipe: 2
PER SERVING: 215 cal., 8 g total fat (3 g sat. fat), 219 mg chol., 409 mg sodium, 24
g carb. (5 g fiber), 15 g pro.
Diabetic Exchanges
Starch (d.e): 1.5; Medium-Fat Meat (d.e): 1.5
Zippy Zucchini Frittata

Ingredients

Nonstick cooking spray

4 cups shredded zucchini (1 pound)

1/2 teaspoon salt

1 medium onion, chopped

3 eggs or 3/4 cup refrigerated or frozen egg product, thawed

1/2 cup finely shredded Parmesan cheese (2 ounces)

1/3 cup all-purpose flour

1 teaspoon snipped fresh basil

1/8 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

Sliced pitted ripe olives (optional)

Directions
1. Preheat oven to 350 degrees F. Lightly coat 12-inch pizza pan with cooking
spray; set aside.

2. Spread shredded zucchini on large platter or shallow baking pan; sprinkle

evenly with salt. Let stand for 15 minutes. Using paper towels, gently press
excess moisture from zucchini.
3. Meanwhile, lightly coat small skillet with cooking spray; heat over mediumhigh heat. Add onion; cook until onion is tender. Remove from heat.
4. In large bowl, combine eggs, Parmesan cheese, flour, basil, and pepper. Stir
in shredded zucchini, cooked onion, and mozzarella cheese. Pour into
prepared pizza pan, spreading evenly.
5. Bake about 25 minutes or until top is lightly browned and eggs are set.
Arrange zucchini slices on top of baked mixture; add tomato slices. If desired,
sprinkle with olives and additional Parmesan cheese. Bake for 10 minutes
more. Makes 4 servings.
Nutrition Facts Per Serving:
Servings Per Recipe: 4
PER SERVING: 220 cal., 10 g total fat (5 g sat. fat), 177 mg chol., 620 mg sodium, 18
g carb. (3 g fiber, 6 g sugars), 15 g pro.
Diabetic Exchanges
Medium-Fat Meat (d.e): 2; Vegetables (d.e): 2; Starch (d.e): 0.5