Category: Breakfast/Brunch


Creole Eggplant Eggs Benedict

  • Makes: 4 servings
  • Serving Size: 2 eggplant slices, one poached egg, 1/2 cup Creole sauce, and 1 tablespoon “hollandaise” topper
  • Carb Grams Per Serving: 20

Ingredients

  • 1/2 cup chopped onion (1 medium)
  • 1/2 cup chopped celery (2 stalks)
  • 1 clove garlic, minced
  • 5 teaspoons olive oil
  • 1 14 1/2 – ounce can no-salt-added diced tomatoes, undrained
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon sugar
  • 1/2 teaspoon dried thyme, crushed
  • 1/8-1/4 teaspoon cayenne pepper
  • 1 tablespoon snipped fresh Italian (flat-leaf) parsley
  • 1/2 cup panko (Japanese-style bread crumbs)
  • 1 teaspoon dried parsley flakes
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/8-1/4 teaspoon ground black pepper
  • 1/8 teaspoon salt
  • 1/4 cup refrigerated or frozen egg product, thawed
  • 8 1/2-inch-thick slices peeled eggplant (2-1/2 to 3 inches in diameter)
  • 4 eggs
  • 1/4 cup plain fat-free Greek yogurt
  • 2 teaspoons lime juice
  • 1 teaspoon yellow mustard
  • 1/8 teaspoon ground white pepper
  • Paprika or ground black pepper (optional)

Directions

  1. Preheat oven to 200 degrees F. For Creole sauce,* in a medium saucepan cook onion, celery, and garlic in 1 teaspoon of the olive oil until tender. Add tomatoes, Worcestershire sauce, sugar, thyme, and cayenne pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Stir in the fresh parsley.
  2. In a shallow dish combine panko, the dried parsley, garlic powder, paprika, the 1/8 to 1/4 teaspoon black pepper, and the salt. Place egg product in another shallow dish.
  3. In a large nonstick skillet heat 2 teaspoons of the remaining olive oil. Dip each eggplant slice in the egg, then dip in the crumb mixture to lightly coat. Add half of the eggplant slices to the hot oil; cook for 12 to 14 minutes or until golden brown and tender (if eggplant browns too quickly, reduce heat slightly), turning once halfway through cooking. Transfer eggplant slices to a foil-lined baking sheet; place in oven to keep warm. Repeat with the remaining 2 teaspoons olive oil and the remaining eggplant slices.
  4. Meanwhile, in a large skillet bring 1 inch water to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water). Break an egg into a cup and slip egg into the simmering water. Repeat with the remaining eggs, allowing each egg an equal amount of space in the water. Simmer eggs, uncovered, for 3 to 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. Using a slotted spoon, remove eggs from water.
  5. To make “hollandaise” topper,** in a small bowl stir together Greek yogurt, lime juice, mustard, and the white pepper.
  6. For each serving, place an eggplant slice on a plate; top with 1/4 cup of the Creole sauce, one poached egg, another eggplant slice, another 1/4 cup of the Creole sauce, and about 1 tablespoon of the “hollandaise” topper. If desired, sprinkle with paprika or black pepper.

Make Ahead Tip

  • * The sauce can be made the day ahead. Refrigerate and reheat before serving.

Make Ahead Tip

  • ** The topper can be made the day ahead and refrigerated until needed.

Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 229 cal., 12 g total fat (2 g sat. fat), 212 mg chol., 294 mg sodium, 20 g carb. (5 g fiber, 9 g sugars), 13 g pro.

Diabetic Exchanges

Medium-Fat Meat (d.e): 1; Fat (d.e): 1.5; Vegetables (d.e): 2; Starch (d.e): 0.5

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Hearty Vegetable, Bacon, and Quinoa Quiche

  • Makes: 6 servings
  • Carb Grams Per Serving: 15

Ingredients

  • Nonstick cooking spray
  • 1/2 cup quinoa
  • 8 ounces sliced fresh mushrooms
  • 1 cup loosely packed, coarsely chopped fresh spinach
  • 1/2 cup sliced, halved leeks
  • 4 1/2-ounce slices applewood smoked bacon, crisp cooked and coarsely crumbled (32 slices per pound)
  • 4 eggs, lightly beaten
  • 1 cup refrigerated or frozen egg product, thawed
  • 1 12 – ounce can evaporated fat-free milk
  • 2 ounces Gruyere or Havarti cheese, shredded (1/2 cup)
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground black pepper

Directions

  1. Preheat oven to 350 degrees F. Coat a deep 10-inch pie plate with cooking spray.
  2. Rinse quinoa. Using a rubber spatula, spread quinoa as evenly as possible over the bottom of the prepared pie plate.
  3. In a medium bowl stir together mushrooms, spinach, leeks, and bacon. Spread mushroom mixture evenly over the quinoa.
  4. In a large bowl whisk together the eggs, egg product, evaporated milk, shredded cheese, salt, and pepper. Pour into the pie plate (it will be full).
  5. Bake for 55 to 60 minutes or until set in the center and browned on top.
 Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 288 cal., 12 g total fat (4 g sat. fat), 163 mg chol., 571 mg sodium, 15 g carb. (1 g fiber, 4 g sugars), 20 g pro.

Diabetic Exchanges

Starch (d.e): 1; Lean Meat (d.e): 2.5

Sweet Pepper Hash Brown Baked Eggs

  • Makes: 8 servings
  • Serving Size: 1 egg with pepper ring and 1/2 cup hash browns
  • Carb Grams Per Serving: 18

Ingredients

  • Nonstick cooking spray
  • 1 20 – ounce package O’Brien-style refrigerated shredded hash brown potatoes (such as Simply Potatoes brand)
  • 1 tablespoon olive oil
  • 1 large green sweet pepper
  • 1/2 cup pizza sauce
  • 1/4 cup finely shredded Parmesan cheese (1 ounce)
  • 8 eggs
  • Freshly ground black pepper and/or snipped fresh basil (optional)

Directions

  1. Preheat oven to 375 degrees F. Coat a 3-quart rectangular baking dish with cooking spray. Add potatoes to prepared baking dish. Drizzle oil over potatoes; toss to combine. Spread potatoes evenly in the baking dish. Bake for 10 minutes. Stir potatoes; spread evenly in the baking dish again. Bake for 10 minutes more.
  2. Meanwhile, slice the sweet green pepper into eight 1/4- to 1/2-inch-thick rings. Remove seeds. Remove potatoes from oven. Reduce oven temperature to 350 degrees F. Arrange pepper rings in two rows on top of the potatoes. Spread 1 tablespoon of the pizza sauce within each pepper ring, then break an egg into each pepper ring. Top each egg with a rounded teaspoon of the shredded Parmesan cheese. Bake for 15 to 20 minutes more or until egg whites are set and yolks begin to thicken but are not hard.
  3. If desired, garnish with freshly ground black pepper and/or snipped fresh basil.
 Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 179 cal., 7 g total fat (2 g sat. fat), 188 mg chol., 491 mg sodium, 18 g carb. (2 g fiber, 2 g sugars), 9 g pro.

Diabetic Exchanges

Medium-Fat Meat (d.e): 1; Starch (d.e): 1; Fat (d.e): 0.5

Cereal Berry Muffins

  • LEVEL OF DIFFICULTY

    Easy

By using corn or rice flakes, you will get an added flavor plus the enriched ingredients from the cereal, making these perfect breakfast food!

INGREDIENTS

  • 2 cups all-purpose flour sifted
  • 4 tsp Rumford Baking Powder
  • 1/2 tsp salt
  • 2 tsp sugar
  • 1 cup milk
  • 1 egg beaten
  • 1 cup blackberries canned, drained
  • 3 tbsp butter melted
  • 1/2 cup corn flakes or rice flakes

Instructions

1. Sift flour, Rumford Baking Powder, salt and sugar together.

2. Combine milk, egg, butter and blackberries and pour into dry ingredients, stirring just enough to moisten.

3. Fill well greased muffin pans 2/3 full, sprinkle tops generously with cereal flakes and bake in moderately hot oven (425 degrees F) 20 minutes. Serve hot.

Makes 12 muffins.

Source:  Clabber Girl

This is really good from Epicurious and if you don’t have time or want to do the potatoes you can purchase a bag of plain “Simple” hash browns (not frozen) in store and use instead of fresh ones, works fine….
YIELD Serves 8-10
TOTAL TIME 1 hour

INGREDIENTS

    • 4 medium russet potatoes (about 2 pounds), peeled
    • 1 1/2 teaspoons kosher salt, divided
    • 3/4 teaspoon freshly ground black pepper, divided
    • 2 tablespoons vegetable oil
    • 3 tablespoons unsalted butter, divided
    • 4 medium shallots, thinly sliced
    • 6 large eggs, room temperature
    • 1 1/4 cups half-and-half
    • 1 teaspoon mustard powder
    • Pinch of grated nutmeg
    • 1 tablespoon finely chopped tarragon
    • 5 ounces Fontina cheese, grated (about 1 1/2 cups)
    • 4 ounces fresh goat cheese, crumbled (about 3/4 cup)
    • 1/2 bunch asparagus (about 1/2 pound), ends trimmed
  1. Special Equipment:
    • A 10-inch cast-iron skillet

PREPARATION

    1. Preheat oven to 350°F. Using the coarse grater disk on a food processor or the largest holes on a box grater, shred potatoes. Toss with 1 tsp. salt and 1/2 tsp. pepper in a large bowl. Transfer to a clean dishtowel, gather together ends of towel, and thoroughly wring out excess liquid over the sink; Transfer potatoes to a bowl and set aside.
    2. Heat oil and 2 Tbsp. butter in a 10″ cast-iron skillet over medium-high until butter is melted. Add potatoes and immediately start forming into a crust by pushing potatoes flat against bottom and sides of pan with a 1/2-cup dry measuring cup. Continue cooking, pressing potatoes up sides of pan if they start shrinking, until potatoes are bound together and bottom of crust is starting to brown, about 10 minutes. Remove pan from heat and set aside.
    3. Meanwhile, melt remaining 1 Tbsp. butter in a small skillet over medium heat. Add shallots and sauté until translucent, 5-6 minutes; set aside.
    4. Whisk eggs, half-and-half, mustard powder, nutmeg, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon pepper in another large bowl. Whisk in tarragon and set aside.
    5. Sprinkle Fontina cheese, goat cheese, and sautéed shallots evenly over bottom of crust, then pour in egg mixture. Arrange asparagus decoratively on top. Bake until quiche is set and crust is well browned, 30-35 minutes. Let cool to room temperature before cutting into wedges and serving from the pan.
Do Ahead:
Quiche can be made up to 1 day in advance. Cool to room temperature, then wrap with plastic and refrigerate. To reheat, bake at 325°F until warmed through, 15 to 20 minutes.

Found this on Yummly and is it ever good

Ingredients

  • 2 eggs, small to medium size
  • 1 ripe avocado
  • 2 slices bacon, diced (optional)
  • 1 green onion, diced
  • Unprocessed salt and pepper to taste

Instructions

  1. Heat the oven to 350 degrees. Slice the avocado in half.
  2. If necessary, scoop out each avocado hollow so it’s about the size of the egg. Oh, and eat the scoopings! Place the avocados in a baking dish so they’re level, stable, and they don’t tip.
  3. Break two eggs carefully into the hollows. Suggest you poke the yolks with a knife to break them, so the egg will cook faster and more evenly.
  4. Bake until whites are set and yolks are still runny, about 10 to 12 minutes. If you prefer a hard cooked egg, bake about 15 -20 minutes. If your eggs or avocado are chilled, allow for a longer baking time.
  5. Fry 2 slices of chopped bacon, if using.
  6. Remove from oven. Garnish with green onion and bacon, if using. Enjoy
Ingredients
  • 1 pound  potatoes peeled and sliced into ¼” rounds
  • 8 ounces Brussels sprouts, halved
  • 1 cup of very fine chopped sweet vidalia onion
  • 1 clove garlic
  • 1-2 teaspoons butter, for greasing pan
  • salt and pepper
  • ¾ cup heavy cream
  •  1/2 cup crumbled bacon bits  ( I usually fry  bacon nite before and break into crumbs)
  • 1 cup shredded Gruyere
Instructions
  1. Preheat oven to 400 degrees F. Rub the inside of an 8- by 11-inch baking pan with the clove of garlic and then grease well with the butter.
  2. In a pan of salted water, cook the potatoes until just  barely tender. Check using the toothpick and if goes thru and comes out clean it is done (do not overcook until mushy). Drain well.
  3. Layer the cooked potatoes, onions and the halved Brussels sprouts, seasoning well with salt and pepper. Pour cream evenly over the top of the vegetables and sprinkle the cheese and bacon bits on top.
  4. Bake for 20 minutes, or until golden and bubbly.

INGREDIENTS

  1. 19-inch refrigerated piecrust
  2. tablespoons olive oil
  3. medium sweet onions, chopped
  4. 1/4 cup  chopped  jalapeno (fresh not canned)
  5. 1/2 cup chopped bell pepper
  6. Kosher salt and black pepper
  7. cup fresh kale , chopped very fine ( or  1/4 cup dehydrated kale)
  8. 4 cups mixed greens, chopped fine
  9. large eggs
  10. 3/4 cup half and half
  11. 1/4 teaspoon tumeric
  12. 8 ounces  finely grated swiss cheese

DIRECTIONS

  1. Heat oven to 375° F. Fit the crust into a 9-inch pie plate. Place on a baking sheet.
  2. Heat 1 tablespoon of the oil in a large skillet over medium-low heat. Add the onions, chopped peppers and ½ teaspoon each of salt and pepper and cook, stirring occasionally, until soft, 5 to 7 minutes. Stir in the chopped kale
  3. In a large bowl, whisk together the eggs, half-and-half, tumeric, and ¼ teaspoon salt. Stir in the onion, peppers and kale mixture and the Swiss chese.
  4. Pour the egg mixture into the crust. Bake until a knife inserted in the center comes out clean, 35 to 40 minutes. Let sit for 5 minutes. Drizzle the greens with the remaining tablespoon of oil and sprinkle with ¼ teaspoon each salt and pepper. Serve with the quiche.
Potato, Sausage, and Egg Breakfast

another great one from diabetic weekly
  • Makes: 6 servings
  • Carb Grams Per Serving: 23

Ingredients

  • Nonstick cooking spray
  • 1 1/2 pounds red or yellow potatoes, cut into 1 1/2-inch pieces
  • 12 ounces uncooked chicken sausage links, cut into 1-inch slices
  • 1 large onion, cut into wedges
  • 1 small red sweet pepper, cut into 1-inch strips
  • 1 small green sweet pepper, cut into 1-inch strips
  • 1/4 cup reduced-sodium chicken broth
  • 1/2 teaspoon dried thyme, crushed
  • 1/4 teaspoon black pepper
  • 6 eggs
  • Black pepper
  • 1/2 cup shredded reduced-fat cheddar cheese (2 ounces)

Directions

  1. Coat a 20×18-inch sheet of heavy foil with cooking spray. Place potatoes, sausage, onion, and sweet peppers on foil. Drizzle with broth. Sprinkle with thyme and the 1/4 teaspoon black pepper. Bring up long sides of foil and fold to seal. Roll up short sides of foil to enclose. If necessary, manipulate foil packet to fit in an oval 3 1/2- or 4-quart slow cooker. Place packet in cooker.
  2. Cover and cook on low-heat setting for 10 hours.
  3. To poach eggs, half-fill a 12-inch skillet with water and bring to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water.) Break an egg into a cup and slip egg into the simmering water. Repeat with remaining eggs, allowing each egg an equal amount of space in the water. Simmer eggs, uncovered, for 3 to 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. Remove eggs with a slotted spoon.
  4. Carefully open the foil packet to avoid getting burned by escaping steam. To serve, spoon sausage and vegetables onto serving plates. Serve a poached egg on top of each serving and sprinkle egg with black pepper. Sprinkle cheese on individual servings.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 281 cal., 12 g total fat (4 g sat. fat), 262 mg chol., 485 mg sodium, 23 g carb. (3 g fiber, 3 g sugars), 21 g pro.

 

 

 

Sometimes an individual just wants a meal for one and this one is tasty, healthy and easy to fix, serve with easy over egg on side, just double for two people

1 medium turnip chopped

6 frozen brussel sprouts

1/4 cup chopped onion

1 small Habanaro pepper chopped very, very fine

salt to taste

small iron skillet

1/4 cup cooking oil (canola, vegetable, coconut your choice)

Fry on medium heat with lid for about 10 minutes, then stir, season with salt to taste, cook on low for 15 minutes or until tender (just poke fork thru turnip and when soft is done)

Serve with over easy egg.

 

 

 

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