Description:
A healthy breakfast burrito is a wonderful and easy way for busy diabetics and busy families to obtain the nutrition they need. The perfect weekend treat or wrap in a paper towel and take with you on the road. You could top each burrito evenly with salsa and sour cream or simply garnish with cilantro sprigs.
This is a meat-less, egg and veggie burrito. These diabetic breakfast burritos are good enough to become a Sunday tradition.
Ingredients:
1 medium Onion; chopped
1 Green pepper; chopped
2 medium Tomatoes; chopped
1 cup Salsa; divided
1 cup Frozen whole-kernel corn
½ teaspoon Black pepper
¾ cup Canned pinto beans; drained
1 tablespoon Taco seasoning mix; dry
8 Whole wheat Flour tortillas; 8 inches across
¾ cup Shredded reduced-fat cheese
4 Eggs
4 Egg whites
2 teaspoons olive oil
Directions:
1. Add 1 teaspoon of oil to pan and heat. Add onion and green pepper and saute over medium-high heat until tender. Put ingredients in seperate bowl.
2. Add tomato, 3/4 cup salsa, corn, and black pepper. Heat thoroughly and set aside.
3.Place beans, taco seasoning mix and remaining salsa in blender or food processor, and blend until smooth. Spread about 2 tablespoons of the bean mixture on each tortilla. Sprinkle tortillas evenly with cheese.
4. Combine eggs and egg whites; beat well. In same pan add remaining oil, place over medium heat until hot. Add egg mixture and cook, stirring often, until the mixture is firm but still moist. Spoon the egg mixture evenly over the tortillas and then spoon the vegetable mixture evenly over eggs. Roll up the tortillas and secure them with toothpicks, if necessary.
5. Garnish with more salsa if desired, and serve immediately.
Preparation time: 15 minutes Cooking time: 7 to 10 minutes
Servings: 8
Nutrient Information:
Per serving: Calories: 272 Carbohydrates: 38 g Protein: 14 g Fat: 7 g Saturated Fat: 2 g Soduim: 496 mg Fiber: 5 g Serving size: 1 tortilla
Exchanges per serving: 2 starch 1 vegetable 1 medium-fat
Notes: from www.diabetes-self-mgmt.com
Special Diet: Low Fat, High Protein, High Fibre, Diabetic - Low Carb
Category: Diabetic
Submitted By: OK In Health E-Magazine
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 | Kale Potato Soup | Category: Soup
Description: This soup could be made using curly leafed kale, other times black kale. The potatoes vary, too, depending on what you have in the pantry. Savory and comforting, this soup is an excellent reminder to appreciate the gifts of winter, even when you're on the cusp of spring.
Health Benefits of Eating Kale are many. Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.
Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
Lastly, Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
Chop Kale finely into your next salad, steam or use in soups. | | Full Recipe |
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