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Managing Diabetes:Veggie Rich Morning Eggs

Updated on December 12, 2016
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Heather is a freelance writer with a degree in Biology, experience in food research & genetics, & an educator of children with differences.

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High in Protein and Micronutrients

Anyone dealing with diabetes, weight control, or other metabolic conditions, knows how important it is to get more non-starchy vegetables, particularly leafy greens, in your meals each day. The Brassica family of vegetables pack even more nutrients than other leafy greens. Not only are they low in calories and high in fiber, which help with managing weight and diabetes, but they are loaded with many vitamins and minerals, making them the micronutrient powerhouses our bodies need to functions efficiently. So incorporating leafy veggies into any dish, is a win-win, especially as a solid breakfast to start your day. Adding mushrooms brings up the fiber and protein content, as well as adding great flavor. Having only 18 carbs total (just over a single carb exchange for diabetic counting), this dish is easily accompanied by a slice of toasted wheat bread for a carb sensible meal.

Egg White Omlette
Egg White Omlette
Collard Greens
Collard Greens

Cook Time

Prep time: 10 min
Cook time: 15 min
Ready in: 25 min
Yields: serves 1 person

Ingredients

  • 1 cup Collard Greens, Chopped
  • 1/4 cup Mushrooms, Chopped
  • 1/4 cup Onions, Chopped
  • 1/2 ounce Pepper Jack Cheese, Diced or Shredded
  • 3 Egg Whites
  • 1 tsp Coconut Oil, or Olive Oil
  • 1/4 cup Skim Milk
  • 1/4 cup Apple, skin on, Diced

Instructions

  1. Chop Onions, Mushrooms, Collards, and Apple, set aside In a bowl, wisk egg whites, milk, salt, pepper, adobo (or other spices to taste), and set aside
  2. In non-stick frying pan, heat oil to saute temperature
  3. Add chopped onions and saute until partially translucent
  4. Add chopped mushrooms and saut for 3 minute
  5. Add chopped collards and saute for 7 minutes
  6. Add chopped apples, and allow to cook together for 3-4 minutes
  7. Pour in egg white mixture and scramble to blend thoroughly
  8. Spinkle top of veggie and egg mixture with the diced or shredded cheese
  9. Either scramble together to make a skllet scramble, or fold over when egg is firm to create an omelette as desired
Nutrition Facts
Serving size: One Recipe
Calories 222
Calories from Fat81
% Daily Value *
Fat 9 g14%
Saturated fat 7 g35%
Unsaturated fat 2 g
Carbohydrates 18 g6%
Sugar 7 g
Fiber 4 g16%
Protein 18 g36%
Cholesterol 17 mg6%
Sodium 300 mg13%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

A Versatile Dish with Many Flavor Options

As you can imagine, there are many different ways to prepare this recipe, depending on your taste. Instead of Collards, try Kale, Cabbage, Mustard Leaf, or another hearty leafy green from the Brassica family. The apple adds a nice balance of sweetness with a little acid to balance the flavor blend, but pears or citrus like oranges, lemons, or limes could also add the sweetness with acid, though does change the textures. Using fresh tomatoes in place of the apples or citrus adds more of an acid bite with a touch of sweetness to offset the bitter flavors of the Brassica. A variety of cheese can be used in this recipe, though the pepper jack adds a creamy texture with the punch of the hot peppers, cheddar, colby jack, or a blend of cheeses can modulate the flavors to your taste. You can always add a bit of chopped hot peppers to your sauteing vegetables to raise the metabolism burning power of this dish.

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