Eggs are high-protein foods which makes them a good choice for diabetics. But too often we worry about the fat, cholesterol, or fatty cooking method of eggs. Here are three egg recipes that are low-fat, healthy and tasty. Got a craving for an egg? Try one of these recipes. The mini ham & cheese frittatas are quick and easy. You bake them in muffin cups for a different egg dish. With mexican-style cheese and a garnish of picante sauce the 3-egg omelet has a mexican flare. Last but not least, our third recipe is for a 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 cups egg substitute (or 6 eggs)
4 egg whites
3 tbsp minced chives
2 tbsp skim milk
1/4 tsp salt
1/4 tsp black pepper
Preheat oven to 375 degrees. Coat 8 muffins cups with nonstick cooking spray.
Divide ham evenly among the 8 muffin cups. Top ham with cheese. In a large mixing bowl beat eggs or egg substitute with egg whites. Beat in the chives, milk, salt and pepper. Pour this mixture over the cheese in muffin cups. Each cup should be about 3/4 full. Bake 22-25 minutes or until a knife inserted near center comes out clean. Carefully run a knife around edges to loosen. Remove from pan and serve warm.
3 EGG MEXICAN-FLAVORED OMELETTE
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
Blend eggs and milk in a mixing bowl. Add garlic powder, salt and pepper. Set aside. Spray a large skillet with non-stick cooking spray. Over medium heat, saute onion, bell pepper and ham until heated and onion is tender. Pour egg mixture into skillet over the vegetables and ham. Cook until eggs are semi-soft, flip to finish cooking. Sprinkle cheese over top. Remove to serving plate and garnish with picante sauce.
BAKED OMELET ROLL
6 eggs or 1 1/2 cups egg substitute
1 cup low-fat milk
1/2 cup 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 9×13-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 are set. Sprinkle with cheese. Roll up omelet in pan starting with a short side. Place seam down on a warm serving platter. Cut into slices. Garnish plate with some fresh parsley or cilantro.