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Source for Recipes Below: The Complete Diabetes Prevention Plan by Sandra Woodruff, M.S., R.D., L.D./N. and Christopher D. Saudek, M.D.


Eggs Benedict Con Queso


Ingredients:


5 large eggs
5 slices (1 oz each) Canadian bacon or lean ham
5 whole-wheat or oat-bran English muffin halves, toasted
3 tbsp chopped fresh cilantro or thinly sliced scallions


Sauce:
1 tbsp unbleached flour
3/4 c nonfat or low-fat milk
3/4 diced reduced-fat process cheese (like Velveeta Light)
1/4 c chunky-style salsa


Directions:


To poach the eggs, fill a large nonstick skillet with 3 inches of water and bring the water to a boil over high heat. Reduce the heat to low to keep the water gently simmering. Break the eggs, one at a time, into a custard cup. Holding the cup at the water’s surface, slip the eggs, one at a time, into the water, spacing them evenly apart. Cover the skillet and cook for several minutes, or until the whites are completely set and the yolks thicken. Lift the eggs out of the water with slotted spoon, set aside, and keep warm.


To make the sauce, combine the flour and a couple tablespoons of the milk in a 1 1/2 quart microwave-safe bowl and whisk until smooth. Whisk in the remaining milk. Microwave at high power for 1 minute, stir, and cook for another minute or until thick and bubbly. Stir in the cheese and cook in the microwave for another minute to melt the cheese and then stir in the salsa and heat for about 30 seconds. Set aside. Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat. Add the Canadian bacon or ham to the skillet and cook for about 1 minute on each side, or until lightly browned.


To assemble the dish, place one English muffin half on each of 5 serving plates. Top each muffin half with 1 slice of Canadian bacon and 1 egg. Spoon one-fifty of the sauce over each serving and sprinkle with some of the cilantro or scallions. Serve hot.


Makes 5 Servings.


Dietary Exchanges: 2 1/2 Lean Meat, 1 Starch


Nutrients Per Serving:
225 Calories
19 g Carbohydrates
224 mg Cholesterol
7.5 g Fat
2.3 g Saturated Fat
2.5 g Fiber
20 g Protein
804 mg Sodium
302 mg Calcium


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Southwestern Egg Scramble


Ingredients:


3/4 c canned (drained) hominy
2 tbsp chopped green chilies
2 c fat-free egg substitute
1/2 c shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend


Directions:


Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through. Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set. Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.


Makes 4 Servings.


Dietary Exchanges: 2 1/2 Very Lean Meat, 1/2 Starch


Nutrients Per Serving:
125 Calories
7 g Carbohydrates
1 mg Cholesterol
2.3 g Fat
1 g Saturated Fat
1 g Fiber
17 g Protein
414 mg Sodium
169 mg Calcium



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Primavera Omelette


Ingredients:


2 tbsp chopped onion
2 tbsp chopped red bell pepper
1/4 c sliced mushrooms
1/8 tsp dried oregano
1/3 c (packed) chopped fresh spinach
1/2 c fat-free egg substitute
2 tsp grated Parmesan cheese
1/4 tsp dried parsley, finely crumbled


Directions:


Coat an 8-inch nonstick skillet with nonstick cooking spray and preheat over medium heat. Add onion, bell pepper, mushrooms, and oregano. Cover and cook for about 2 minutes, stirring a couple of times, until the vegetables are tender. Add the spinach and cook for another minute, until the spinach is wilted. Remove the vegetable mixture to small dish and cover to keep warm. Re-spray the skillet and place over medium-low heat. Add the egg substitute and cook without stirring for 2 minutes, until set around the edges. Use spatula to lift the edges of the omelette, and allow the uncooked egg to flow below the cooked portion. Cook for another minute or two, until the eggs are almost set. Arrange the vegetable mixture over half of the omelette and sprinkle with the cheese. Fold the other half over the filling and cook for another minute or two, until the eggs are completely set. Slide the omelette onto a plate, top with parsley, and serve hot.


Makes 1 Serving.


Dietary Exchanges: 2 Very Lean Meat, 1 Vegetable


Nutrients Per Serving:
96 Calories
6 g Carbohydrates
3 mg Cholesterol
1.4 g Fat
0.8 g Saturated Fat
1 g Fiber
15 g Protein
337 mg Sodium
113 mg Calcium



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Ham and Pepper Frittata


Ingredients:


1 tbsp extra virgin olive oil or canola oil
1/2 c diced yellow bell pepper
1/2 c diced green bell pepper
1/2 c diced red bell pepper
1 c diced, lean, reduced-sodium ham
2 tsp dried parsley
1/4 tsp coarsely ground black pepper
2 c fat-free egg substitute
1 c shredded, reduced-fat, white cheddar or Swiss cheese


Directions:


Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat. Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet. Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny). Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler. Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry. Sprinkle the cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.


Makes 4 Servings.


Dietary Exchanges: 4 Lean Meat, 1 Vegetable, 1/2 Fat


Nutrients Per Serving:
222 Calories
7 g Carbohydrate
32 mg Cholesterol
8.3 g Fat
2.9 g Saturated Fat
1.1 g Fiber
28 g Protein
690 mg Sodium
299 mg Calcium