Understanding Diabetes "Breakfast Recipes"

Understanding Diabetes "Breakfast Recipes"

Colin McWatters |

Spinach and Feta Omelette

Ingredients

2 large eggs
1/2 cup fresh spinach, chopped
1/4 cup feta cheese, crumbled
Black pepper, to taste
1 tablespoon olive oil or butter

    Equipment

    Non-stick skillet
    Mixing bowl
    Whisk or fork
    Spatula

       

       

      Instructions

      Step 1: Prepare Ingredients
      • Wash and Chop Spinach: Rinse the spinach leaves under cold water to remove any dirt or debris. Chop the leaves roughly to make them easier to mix with the eggs.
      • Crumble Feta Cheese: If your feta cheese isn't already crumbled, take the amount you need and crumble it with your hands or a fork.
      Step 2: Beat the Eggs
      • Mix Eggs: Crack the eggs into a mixing bowl. Use a whisk or a fork to beat them until the yolks and whites are well combined.
      • Add Spinach and Feta: Add the chopped spinach and crumbled feta cheese to the beaten eggs. Sprinkle in a dash of black pepper to taste. Stir the mixture to ensure the ingredients are evenly distributed.

      Step 3: Cook the Omelette

      • Heat the Skillet: Place your non-stick skillet on the stove over medium heat. Add the olive oil or butter and let it melt, swirling it around to coat the bottom of the skillet.
      • Pour Egg Mixture: Once the skillet is hot, pour in the egg mixture. Tilt the skillet slightly to spread the eggs evenly across the surface.
      • Cook the First Side: Let the eggs cook undisturbed for about 1 to 2 minutes, or until the edges start to lift from the skillet and the bottom is set but the top is still slightly runny.
      • Flip the Omelette: Carefully slide a spatula under the omelet and flip it over to cook on the other side. If flipping is challenging, you can instead fold the omelet in half to let the inside cook thoroughly.
      • Finish Cooking: Let the omelette cook for another minute or so on the other side, ensuring the egg is completely set and the filling is hot.
      Step 4: Serve
      • Remove from Skillet: Once the omelette is fully cooked, use your spatula to transfer it from the skillet to a plate.
      • Serving Suggestion: Serve immediately while hot. You can add a side of mixed greens or a slice of whole-grain toast for extra fiber.
      Enjoy your Spinach and Feta Omelette! This meal is simple to make, filling, and provides a great balance of nutrients ideal for a diabetic diet.