Egg Stand
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Recipes for Egg Dishes That Are Also Diabetic Friendly
Whether or not you should make eggs a regular part of your diet is between you and your doctor and a lot depends on your cholesterol readings. However, aside from that, yes diabetics can enjoy egg dishes. Eggs have good nutritional value and a place in most diets. This Vegetable Strata is a great recipe with 2/3 as many proteins as carbs making it a good choice for most diabetics. The Open-Faced Egg Sandwich is a good breakfast treat.
VEGETABLE STRATA
4 cups whole-grain bread cubes
1 cup chopped onion
1 lb fresh asparagus, trimmed and cut into 1-inch pieces
2 cups fresh baby spinach
6 large eggs
1 cup fat-free milk
1/8 tsp salt
1/8 tsp freshly ground black pepper
1/2 cup fresh sliced mushrooms
2 plum tomatoes, sliced thin
1/2 cup reduced-fat feta cheese
1/4 cup snipped fresh basil
Spray a rectangular 2-quart baking dish with nonstick cooking spray. Place half of the bread crumbs over the bottom of the dish.
In a medium sauce with a lid, cook the asparagus and onion in a small amount of water 2 to 3 minutes. Stir in the spinach and immediately drain well. Spoon half of the mixture over the bread in the dish. Sprinkle the mushrooms over the mixture. Top with the remaining bread cubes and the remaining asparagus mixture; set aside.
In a large mixing bowl, whisk together the eggs, milk, salt, and pepper. Pour the egg mixture evenly over the ingredients in the baking dish. Using the back of a large spoon, gently press down the layers. Arrange the tomato slices over the top and sprinkle with the basil and cheese. Cover with foil and refrigerate at least 4 hours but up to 24 hours.
Preheat oven to 325 degrees. Bake covered for 30 minutes. Remove the foil and bake another 40 minutes or until the center reads 180 degrees on a food thermometer. At this point you will notice some liquid standing in the center but it will be absorbed while the mixture is standing to cool. Allow to stand on a wire rack for 10 to 15 minutes before serving.
Yield: 6 servings This recipe has 2/3 as many proteins as carbs making it a good diabetic choice.
OPEN-FACED EGG SANDWICH FOR ONE
1/2 a whole-wheat English muffin
1 hard-boiled egg,sliced into 3 or 4 round slices
1/4 cup fresh spinach, cooked and drained very well*
1 thick slice of tomato
2 tsp fat-free mayonnaise
Your favorite salt-free seasoning blend
Place English muffin on a folded sheet of aluminum foil. Top muffin with the spinach, tomato, and egg slices. Add the mayonnaise and slightly spread over the egg slices. Sprinkle with selected seasoning.
Place open sandwich under broiler and broil for a couple of minutes or so until the mayonnaise is lightly browned.
calories=210, 20 g carbs, 11 g protein
Enjoy!
About the Author
A grandmother with diabetes along with other autoimmune diseases. I like to share what I've learned with others on mu blog at http://diabeticenjoyingfood.blogspot.com I also share my large collection of old fashion recipes at http://grandmasvintagerecipes.blogspot.com
Vernal Equinox Egg Stand
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