Diabetic Recipe of the Week: Mexicali Breakfast Eggs

Makes: 4
Cooking Time: 14 minutes
Ingredients
4 small (6 inch) whole-wheat tortillas
2 tsp. canola oil
1/2 cup diced onion
3 garlic cloves, minced
2 scallions, minced
1/2 cup sliced red pepper
1 Tbsp. seeded and diced jalapeno pepper (optional, not included in nutritional analysis)
1/2 tsp. cumin
7 egg whites
3 whole eggs
1/3 cup fat-free milk
1/4 tsp. dried oregano
Salt and pepper
Garnish
1/2 cup mild or hot salsa
1/4 cup nonfat Greek yogurt (optional, not included in nutritional analysis)
Preparation
1. Preheat the oven to 400 degrees. 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 salsa and a dollop of Greek yogurt if desired.
This recipe is from Diabetes Forecast.
If you are a diabetic and do not currently see a podiatrist, call our Glastonbury or Middletown office to make an appointment.
Ayman M. Latif, DPM
Connecticut Foot Care Centers
Diabetic Foot Doctor in CT
Podiatrist in Glastonbury and Middletown, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.

Diabetic Recipe of the Week: Mushroom and Onion Taco

Makes: 6 servings
Serving Size: 1 taco
Preparation Time: 15 minutes
Cooking Time: 10 minutes
Ingredients
2 tsp. olive oil

1/2 large red onion, thinly sliced
1 small jalapeno pepper, seeded and minced
3 large portobello mushrooms, stems removed, caps wiped clean, and thinly sliced
6 (6-inch diameter) corn tortillas
2 tsp. hot or mild chili powder
1 tsp. ground cumin
1/2 tsp. dried oregano
1/4 tsp. sugar
1/8 tsp. cayenne pepper
1/8 tsp. black pepper
2 Tbsp. water
1 cup finely shredded green cabbage
1/4 cup fat-free sour cream
1 Tbsp. finely chopped cilantro
Preparation
1. Preheat the oven to 350 degrees. In a large skillet, heat the oil over medium-high heat. Add the onion and saute for 3 minutes. Add the jalapeno pepper and saute for 30 seconds. Add the mushrooms and saute until they are soft.
2. Meanwhile, wrap the tortillas in a square of aluminum foil and fold the edges to seal. Heat the tortillas in the oven for about 5 minutes, until warmed through.
3. In a small prep bowl, combine the chili powder, cumin, oregano, sugar, cayenne pepper, salt, and black pepper. Add the spice mixture to the onion-mushroom mixture and saute for 1 minute. Add the water and simmer on low heat for 1 minute.
4. To serve, fill each warm tortilla with some of the onion-mushroom mixture. Divide the shredded cabbage, sour cream, and cilantro among the tacos.
This recipe is from Diabetes Forecast.
If you are a diabetic and do not currently see a podiatrist, call our Glastonbury or Middletown office to make an appointment.
Ayman M. Latif, DPM
Connecticut Foot Care Centers
Diabetic Foot Doctor in CT
Podiatrist in Glastonbury and Middletown, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.

Diabetic Recipe of the Week: Mexican Skillet

Makes: 5 servings
Serving Size: 1 cup
Preparation Time: 25 minutes
Cooking Time: 20 minutes
Ingredients

2 tsp. olive oil, divided
2 garlic cloves
1 medium onion, diced
6 oz. lean ground beef, (93% lean)
2 cups diced zucchini
3 medium tomatoes, chopped, about 1 1/2 cups
1 Tbsp. ground cumin
1 tsp. dried oregano
1/4 tsp. kosher salt
1/4 tsp. ground black pepper
1 can (15 oz.) no-salt-added red kidney beans, drained and rinsed
1/2 ripe avocado
1/2 cup fat-free sour cream
5 lime wedges
1/4 cup chopped fresh cilantro
Preparation
1. In a large skillet, heat 1 tsp. of the olive oil over medium heat. Add the garlic and onion, and saute for 2 to 3 minutes. Add the ground beef and saute for 4 to 5 minutes, breaking up the meat with a wooden spoon.
2. With a slotted spoon, remove the beef from the skillet and set aside. Add the remaining oil to the pan. Add the zucchini and tomatoes, and saute for 3 to 4 minutes. Add the cumin, oregano, salt, and pepper, and cook for 1 minute. Add the beans, cover, and simmer on low heat for 5 minutes. Return the ground beef to the pan and heat through for 1 minute.
3. Serve with avocado, sour cream, lime wedges, and if desired, cilantro.
This recipe is from Diabetes Forecast online.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.

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