Fill up on a high-fiber breakfast each morning and you could better regulate your blood glucose, avoid midmorning cravings, protect against heart disease and stroke, and lose weight. For a diabetic, this meal is the most important meal of the day. It is imperative to start the day off healthy, normal and balanced.
Durango Breakfast Eggs
Makes 4 Servings
4 small (6-inch) whole-wheat tortillas
2 teaspoons canola oil
1/2 cup diced onion
3 garlic cloves, minced
2 scallions, minced
1/2 cup sliced red pepper
1 tablespoon seeded and diced jalapeno pepper
1/2 teaspoon cumin
7 egg whites
3 whole eggs
1/3 cup fat-free milk
1/4 teaspoon dried oregano
salt and pepper to taste
Garnish
1/2 cup hot or mild salsa
1/4 cup nonfat Greek yogurt
1. Preheat the oven to 400*F. Wrap the tortillas in foil and place them on a baking sheet in the oven to warm while you prepare the eggs.
2. Heat the oil in a large nonstick skillet over medium heat. Add the onion and garlic and saute for 3 minutes. Add in the scallions and red pepper and saute for 3 minutes. Add in the jalapeno peppers and cumin and saute for 1 minute.
3. Whip together the egg whites, eggs, milk, oregano, salt, and pepper. Pour over the vegetable mixture and lightly scramble the eggs until desired doneness.
4. To serve, divide the egg mixture among the hot tortillas and roll into cones. Serve with the salsa and a dollop of Greek yogurt.
Calories: 225;
Calories From Fat: 65;
Total Fat: 7g;
Saturated Fat: 1.7g;
Cholesterol: 160mg;
Sodium: 565 mg (without added salt);
Total Carbohydrates: 24g;
Protein: 15g;
Fiber: 3g;
Sugars: 6g;
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