Tuesday, November 22, 2016

[Healthy_Recipes_For_Diabetic_Friends] Meat Lover’s Breakfast Cups - 9g Carbs, <1g Fiber, <1g Sugar


Meat Lover's Breakfast Cups - 9g Carbs, <1g Fiber, <1g Sugar

From: www.diabetesforecast.org - American Diabetes Association
Recipe adapted from the ADA cookbook Mr. Food Test Kitchen: Guilt-Free Weeknight Favorites.
Servings: 6
Serving Size: 1 "muffin"
Cooking Time: 15 to 19 minutes

1 1/4 cups frozen, shredded hash brown potatoes, thawed
1 tsp canola oil
2 Tbsp finely chopped onion
1 clove garlic, minced
2 frozen, fully cooked turkey sausage patties, thawed and diced
1 Tbsp fat-free sour cream
1 cup liquid egg substitute
1/4 tsp salt
1/8 tsp ground black pepper
2 Tbsp turkey bacon pieces
2 Tbsp shredded Monterey Jack cheese

Preheat the oven to 400 F. Coat a six-cup muffin tin with nonstick cooking spray. Evenly divide the hash browns among the muffin cups and press firmly into the bottom and up the sides of each cup.

In a large skillet, heat the oil over medium heat. Sauté the onion until tender. Add the garlic and sausage; cook for 1 minute more. Remove the skillet from the heat; stir in the sour cream.

In a medium bowl, beat the egg substitute with the salt and black pepper, then pour it evenly into the potato-lined muffin cups. Top each cup with some of the sausage mixture, bacon, and cheese.

Bake 15 to 18 minutes, or until the eggs are set. Serve immediately.

Servings: 6
Serving Size: 1 "muffin"
Nutrition per Serving: 110 Calories, 5g Fat, 1.5g Saturated Fat, 0g Trans Fat, 9g Carbs, <1g Fiber, <1g Sugars, 60mg Cholesterol, 340mg Sodium, 150mg
Potassium, 8g Protein, 50mg Phosphorus

Choices: 1/2 Carbohydrate, 1 Lean Protein, 1/2 Fat


Posted by: chefgloria1030@yahoo.com
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