DIABETIC SOUTHWESTERN EGG SANDWICH
Yield: 1 serving
Source: "The Complete Diabetes Prevention Plan"
via The Diabetic Gourmet Daily Recipe Mailer
INGREDIENTS
1 tablespoons canned chopped green chilies
1/4 cup fat-free egg substitute
1 slice turkey bacon, cooked
1 slice (3/4 ounce) reduced-fat Monterey Jack or cheddar cheese
1 whole-wheat or oat-bran English muffin, toasted
1 tablespoon salsa (optional)
DIRECTIONS
Coat a medium-sized nonstick skillet with cooking spray and preheat over
medium heat.
Stir in chilies into the egg substitute, then pour the mixture into the
skillet.
Cook without stirring for a minute or two, until the eggs are set around
the edges.
Use a spatula to life the edges of the eggs and allow the uncooked egg
to flow underneath the cooked portion.
Cook for another minute, until the eggs are almost set.
Fold the eggs in half, then fold in half again (so it will fit on the
English muffin).
Break the bacon slice in half, lay it over the eggs, and then top with
the cheese slice.
Reduce the heat to low, cover and cook for another 30 seconds, until the
cheese begins to melt.
Place the egg, bacon, and cheese on the bottom half of the English muffin.
Top with the salsa if desired, cover with the top half of the muffin,
and serve hot.
Nutritional Information Per Serving (per serving):
Calories: 249, Carbohydrate: 28 g, Cholesterol: 21 mg, Fat: 5.2 g,
Saturated Fat: 2 g, Fiber: 4.6 g, Protein: 22 g, Sodium: 842 mg,
Calcium: 384 mg
Diabetic Exchanges: 2-1/2 Lean Meat, 2 Starch
