Fuel your day with low-cost, high-protein eggs
Sometimes there is perfection in the universe. All you have to do is look at the egg. How many years have you been hearing, “breakfast is the most important meal”? This does not mean a doughnut and a cup of Joe. What is intended is some high-quality food.
Many people do some kind of cereal for breakfast. Those of us with diabetes need a high-quality protein and have to watch our carbohydrates. Breakfast is one of the most difficult times of day for a person with diabetes to manage.
High-quality protein is a great way to start your day, with or without diabetes. The egg is one of those great high-protein foods.
The amazing thing about eggs is that each way you cook them, they taste completely different from every other method. Hard-boiled eggs taste nothing like scrambled eggs or poached eggs. Omelets taste completely different from fried eggs.
Eggs are a really low-cost protein compared to most others at about 7 to 8 cents per egg (better when they are on sale).
Oh, did I forget, eggs are delicious. They can be prepared simply or with great imagination. In Europe, egg dishes like the ones below are often served at room temperature. All of these preparations are just as good on the go. Any way you cook them, they are an eggs-ellent choice.
BAKED EGG CAKES
6 servings Net carbohydrates: 6 grams per serving
1 shallot or 3 scallions chopped 1 tablespoon butter 2 ounces ham, thickly cut and diced
½ cup diced tomatoes Salt and pepper to taste 6 eggs lightly beaten 2 tablespoons milk, cream or half and half
½ cup shredded Swiss cheese (can substitute another cheese if you like)
Non-stick spray for the muffin tin Preheat oven to 375 degrees. Butter or spray a six-muffin tin. Sauté the shallot or scallions in butter. Add the diced ham and cook until the ham starts to brown. Allow to cool. Add the tomatoes.
Beat the eggs lightly and add the salt and pepper. Add the milk or cream.
Evenly divide the ham, shallot and tomato mixture on the bottom of each muffin tin. Top with shredded cheese. Gently pour the egg mixture over the ham and cheese. Bake for 20-22 minutes or until the cakes are browned and puffed.
Allow to cool a little before serving or serve at room temperature as an appetizer.
SMOKED SALMON & BRIE OMELET
Serves 2 Carbohydrates: 4 grams per serving
4 eggs very well beaten and frothy
Salt and pepper to taste and your doctor’s recommendation
2-3 tablespoons liquid (milk, cream, sour cream or yogurt)
1 tablespoon finely chopped shallot or scallion 2 tablespoons butter 2-3 ounces brie, in ¾-inch pieces
3 ounces sliced smoked salmon
2 tablespoons rinsed and drained capers (optional)
Combine the eggs, salt, pepper, liquid and shallot or scallion and whisk until light and frothy. Heat the butter in a skillet. Add the eggs to the skillet and lower the heat to medium high. Allow the mixture to start to set. Start bringing in the sides to the center tilting the pan to allow the liquid to fill in the empty spaces.
Add the cheese and smoked salmon to the top of the omelet. Reduce the heat to low. Cover and continue to cook until the omelet puffs up (about 2-3 minutes). Sprinkle with capers and serve.
If you don’t keep capers in your pantry, try asparagus tips in their place.
CRUSTLESS CAPRESE QUICHE
4 servings Net carbohydrates: 6 grams per serving
1 shallot or 3 scallions chopped 1 tablespoon butter 3 eggs, lightly beaten Enough milk, half-and-half or cream to make 1½ cups when added to the eggs
½ cup shredded mozzarella cheese Salt and pepper to taste Pinch (1/16 teaspoon) fresh nutmeg
1 small Roma (plum) tomato sliced ⅛-inch thick
2 tablespoons fresh basil, chopped
Non-stick spray or butter for the pie pan Preheat oven to 375 degrees. Butter or spray a 9-inch pie pan with a non-stick spray.
Sauté the shallot or scallions in butter. Allow to cool.
Beat the eggs lightly and add the salt, pepper and nutmeg. Add the milk or cream until you have 1½ cups of liquid in total.
Evenly spread the shredded cheese on the bottom of the pan. Distribute the chopped basil over the cheese. Arrange the tomato slices over the basil. Gently pour the egg mixture over the cheese. Bake for 30-35 minutes or until the quiche is browned and puffed.
Allow to cool a little before serving.