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Recipes For Low-Fat Egg Dishes By Linda Carol Wilson
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Monday, January 19, 2009 |
Eggs, a high protein food that makes it a good choice for diabetics. But too often we worry about the fat, cholesterol, or fatty methods of cooking eggs. Here are three eggs to a low fat recipes, healthy and tasty. Got a craving for eggs? Try one of the prescription. Mini ham & cheese frittatas are quick and easy. You bake in muffin cups for the eggs of different dishes. Mexican-style cheese and picante sauce garnish of a 3-egg omelet mexican have flare. Last but not least, our third recipe is for baked omelet roll.
MINI HAM & CHEESE FRITTATAS
1 / 4 lb cubed fully cooked lean ham
1 cup shredded fat-free cheddar cheese
1 1 / 2 cup egg substitute (or eggs 6)
4 egg white
3 tbsp minced chives
2 tbsp skimmed milk
1 / 4 teaspoon salt
1 / 4 tsp black pepper
Preheat oven to 375 degrees. Coat 8 muffins cups with nonstick cooking spray.
Ham divide evenly among 8 muffin cups. Top with cheese, ham. In large mixing bowl beat eggs or egg substitute with egg white. Beat in the chives, milk, salt and pepper. Pour this mixture over cheese in muffin cups. Each cup should be about 3 / 4 full. Bake 22-25 minutes or until knife inserted near the center come out clean. Carefully run a knife around the rim to loosen. Remove from pan and serve warm.
3 MEXICAN EGG-flavored omelet
3 large eggs
1 tbsp milk
1 / 4 cup chopped onion
1 / 4 chopped green bell pepper
1 / 4 cup finely chopped ham
2 tbsp shredded mexican-style (or your choice) cheese
salt to taste
black pepper to taste
dash of garlic powder
picante sauce for garnish
Mix eggs and milk in mixing bowl. Add garlic powder, salt and pepper. Set aside. Spray large skillet with non-stick cooking spray. Over medium heat, saute onion, bell pepper and ham, and hot water until the onion is tender. Pour egg mixture into skillet over vegetables and ham. Cook until eggs are semi-soft, fold finish cooking. Sprinkle cheese over top. Remove to serving plates and garnish with picante sauce.
BAKED omelet ROLL
6 eggs or 1 1 / 2 cup egg substitute
1 cup low-fat milk
1 / 2 cups all purpose flour
1 / 2 tsp salt
1 / 4 tsp pepper
1 cup shredded low-fat cheddar cheese
Preheat oven to 450 degrees. Spray a 9x13-inch baking pan with non-stick cooking spray. Place eggs and milk in blender. Add flour, salt and pepper. Cover and process until smooth. Pour into prepared pan and bake for 20 minutes or until eggs set. Sprinkle with cheese. Defeat in the omelet pan begins with several parties. Seam under the warm serving platter. Cut into slices. Garnish plate with some fresh parsley or Cilantro.
For Linda's diabetic recipes and information go to http://www.diabeticenjoyingfood.squarespace.com |
posted
by neptunus @ 8:54 PM
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