Recipes for Diabetes: Fiesta Scramble

by Dr. Julian Whitaker
Filed Under: Main Dishes, Recipes
Last Reviewed 02/06/2014

peppersWhat you eat for your morning meal sets the tone for the entire day. If you have the right foods on your breakfast table, you’ll feel alert, focused, and satiated until lunch. But load up on sugary cereals or other quick-burning carbohydrates and your blood sugar will skyrocket and you’ll run out of steam mid-morning. They don’t call it a “sugar crash” for no reason.

 

Your best bet for breakfast is to focus on satiating protein from eggs, tofu, or lean meats and plenty of fiber-rich healthy veggies.  

 

So, what’s on the menu this morning? Here’s a recipe for a delicious Fiesta Scramble from my Quick & Healthy Recipes for Vibrant Living cookbook.

 

Fiesta Scramble

Serves 2

 

Ingredients

1     chopped small onion

½    chopped green pepper

1     teaspoon extra-virgin olive oil

2     eggs

4     egg whites

1     tablespoon water

¼    teaspoon salt (or salt substitute to taste)

1/3  teaspoon pepper

3     tablespoons salsa

 

Directions

Sauté onion and green pepper in olive oil in a non-stick skillet over medium-high heat for about five minutes. Lightly beat eggs, egg whites, water, salt, and pepper. Pour into skillet over onions and peppers and continue to cook, stirring, until eggs are set—about 3-5 minutes. Serve with salsa.

 

Per serving: calories 155, fat 6 g, protein 14 g.

 

Now it’s your turn: What’s on the menu at your house for breakfast?

 

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Recipes for Diabetes: Creamy Smoked Salmon

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