Eating a complete meal in the morning helps fuel us throughout the day and can help with blood glucose levels later in the day. This is very important for people with diabetes! More and more research is showing us that breakfast is important in weight management as well. A complete meal includes protein, vegetable and/or fruit and some complex carbohydrate that is high in fiber.
There are many things you can do that don’t take a lot of time. The recipe below can be made in about 15 minutes. It will keep you satisfied for the whole morning!
Eggs with Greens and Tomatoes
- 3-4 cups greens (spinach, arugula, kale—whatever you have, the pictured meal is made with spinach and arugula)
- 2-3 small tomatoes cut in wedges or 8-10 cherry tomatoes cut in half.
- olive oil and/or cooking spray
- 2 extra eggs
- 2 small slices or one large slice whole grain toast
- Butter for toast
- Heat a heavy pan and add 1-2 teaspoons olive oil, or spray with cooking spray
- Add greens and saute until partially wilted (3-4 minutes)
- Add tomatoes and continue to saute for about 30 seconds
- Put bread in toaster before adding eggs to pan.
- Move veggies over to side of pan and spray open side of pan with cooking spray or coat with oil.
- Crack to eggs into open side of pan and fry to desired consistency. Flip eggs over when whites are solid. Add salt and pepper to taste
- Toast should be done about the same time the eggs are finished. Butter toast, put veggies on plate and eggs on top of veggies
- Nutritional analysis: Approximately 380-450 calories (depending whether you use just cooking spray or 2 tsp olive oil), 22 gm protein, 35 gm carbohydrate, 8-9 gm fiber
For other breakfast ideas scroll through “Cooking 101” on this blog!