Diabetic Cookbook

This tasty recipe comes from Diabetes Forecast, September 2008 issue. It only takes about fifteen minutes to cook and prepare four servings. However, the Greek yogurt and the jalapeno are not included into the nutritional analysis of this recipe, so you will have to add it to your total carbohydrates, if added.

Ingredients

4 small (6-inch) whole-wheat tortillas
2 tsp. canola oil
½ cup diced onion
3 garlic cloves, minced
2 scallions, minced
½ cup sliced red pepper
1 Tbsp. seeded and diced jalapeno pepper
(optional, not included in nutritional analysis)
½ tsp. cumin
7 egg whites
3 whole eggs
¹⁄³ cup fat-free milk
¼ tsp. dried oregano
Salt and pepper to taste
Garnish
½ cup hot or mild salsa
¼ cup nonfat Greek yogurt
(optional, not included in nutritional analysis)

Directions

1. Preheat the oven to 400°F. 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 sauté for 3 minutes. Add in the scallions and red pepper and sauté for 3 minutes. Add in the jalapeno peppers and cumin and sauté 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.
5. Serve with the salsa and a dollop of Greek yogurt if desired.

Additional Information

Nutrition Facts – Serving size: ½ cup of filling; Starch exchanges: 1; Vegetable exchanges: 1;
Lean meat exchanges: 2; Fat exchanges: 0.5

Amount Per Serving – Calories: 225 Calories From Fat: 65 Total Fat: 7 grams; Saturated Fat: 1.7 grams Cholesterol: 160 milligrams Sodium: 565 milligrams (without added salt) Total Carbohydrate: 24 grams Dietary Fiber: 3 grams; Sugars: 6 grams Protein: 15 grams