Saturday, February 11, 2012

Delicious and Easy Recipes That Are Good For Everyone, Including Diabetics - Quiche and Sandwiches

Even though we are diabetics, we still enjoy a tasty meal, quick sandwich, etc. And there is no reason why we can't! The three recipes in this article will give you two English Muffin Sandwich options, one without meat, and a very tasty crustless quiche. Easy and tasty; what a great combination. But the best part is that your body, represented in your blood sugar reading, will be okay.

1 cup chopped onion
1 cup sliced fresh mushrooms
1 tbsp canola oil
1 pkg (10-oz) frozen chopped spinach, thawed, well-drained
2/3 cup finely chopped cooked ham
5 eggs
3 cups shredded Monterrey Jack cheese
1/8 tsp freshly ground black pepper

In a large skillet saute the onion and mushrooms in the oil. Saute until veggies are tender. Add the spinach and ham to the skillet; cook, stirring, until the excess moisture is evaporated. Allow to cool slightly.

Beat the eggs in a bowl, add the cheese and mix well. Stir in the spinach mixture, add the pepper and blend together well.

Spread the mixture evenly into the prepared baking dish. Bake at 350 degrees for 40 to 45 minutes or until a smooth knife inserted in the center comes out clean.

Yield: 6 to 8 servings.

1 egg
2 tsp water
2 tsp butter
dash of black pepper
1 English muffin (I use whole-wheat), split and toasted
1 slice low-fat American cheese
2 to 3 slices bacon, cooked

In a small bowl, mix the egg and water, beating with a fork. Melt the butter in a small skillet over medium heat; add the egg mixture and cook, while stirring, about 3 minutes until set. Season to taste with the pepper.

Place one half of the English muffin on the serving plate. Top with the cheese slice, add the egg, and top with the bacon. Place the other half over the bacon, making a sandwich.

Yield: 1 serving

2 English muffins, split
1 tsp butter, softened
4 (1/4-inch thick) tomato slices
2 dashes of Italian seasoning
2 slices part-skim mozzarella cheese

Pre-heat broiler.

Toast the two muffin bottoms lightly and place on a foil-lined baking sheet; spread butter over the muffins. Arrange two tomato slices atop each of the buttered muffins; sprinkle with the Italian seasoning. Fold the cheese so that it fits on top of the tomatoes. Place in oven and broil for 2 minutes about 5-inches from the heat. Cheese should be melted and starting to brown.

While muffins are in the oven, toast the two muffin tops. When tomato/cheese muffins come out of the oven, top with the just toasted tops.

Yield: 2 servings
Per serving: 212 calories, 7 g (3 g saturated) fat, 10 g protein, 28 g carbs, 19 mg cholesterol, 412 mg sodium, and 2 g dietary fiber Note: This is a good protein/carb combo. Also, I recommend the whole-grain English muffins, however, these nutritional facts are based on the regular muffins.

1 comment:

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