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An omelet is a great breakfast option for a diabetic. Most traditional breakfast options in our country tend to be high in carbohydrates, but an omelet is just the opposite. Using egg substitute as an omelet base actually makes a nice omelet texture, and makes the omelet low enough in fat and cholesterol that a diabetic could consider it for breakfast several times a week. While I prefer a ham and tomato omelet myself, you can mix and match from the following suggested lean protein and vegetable choices to customize your own omelet.
Add 2 slices of whole-wheat toast spread with diet jelly, one serving of fruit, and coffee with 2 tablespoons of fat-free half & half for a perfectly well-rounded breakfast. (Full Meal = 425 calories, 53 grams carbohydrate, 10% calories from fat)
Mix & Match Diabetic Omelet:
3/4 cup egg substitute
1oz lean meat or cheese, such as:
- ham
- Canadian Bacon
- low-fat cheddar cheese
- 2 Tbsp grated Parmesan cheese
1/2 cup chopped vegetable, such as:
- asparagus
- broccoli
- scallions
- mushrooms
- onions
- peppers
- spinach
- tomatoes
- zucchini
Spray a skillet with fat-free cooking spray. Sauté meat and/or most vegetables for 2 to 3 minutes. Add egg substitute. Either scramble or cook as an omelet, (if you opted to use cheese or tomatoes, add these when eggs are close to done).
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