Scrambled Eggs and Greens with Pickled Long Red Chilies

  • Basic Information
  • This is a great, protein-packed breakfast option for diabetics and the whole family alike!

    • Serves 4
  • Nutritional Information:
    • Diabetic Friendly

    Dietitian's Tip: Organic eggs are rich in high-quality lean protein and low in carbs, egg whites are another healthy choice for controlling or preventing type 2 diabetes. One large egg white contains about 16 calories and 4 g of high-quality, filling protein, making egg whites a perfect food for blood sugar control, not to mention weight-loss or maintenance.

  • Ingredients:
    • 2 long red (finger) chilies, sliced crosswise ¼” thick
    • 1 cup red wine vinegar or Japanese rice vinegar, plus more as needed
    • 3 tablespoons olive oil
    • 1 leek, chopped finely
    • 1 clove of garlic, minced
    • 6 eggs
    • 1 carrot, small diced
    • 1 cup chopped spinach, dandelion, watercress or chard
  • Preparation:
  • To make the pickled chilies, put the chilies in a nonreactive container.  Pour in the vinegar, adding more if needed to cover the chilies.  Cover and refrigerate for at least 2 hours and up to 1 week. Beat the eggs in a small bowl.  Add 1 tablespoon of water to make batter lighter. Heat the oil in a frying pan.  Sauté leek for 3 minutes.  Add garlic & sauté another minute. Add carrots, cover & cook 5 minutes on low heat, until carrots are softened.  Remove veggies & put on a plate.  Add a little oil to the pan if it’s dry, add the eggs, & cook over medium heat for 3 minutes until eggs are mostly cooked.  Add greens & other veggies & stir everything together, scrambling the eggs.  Add salt & pepper to taste & serve with pickled chilies on top for a pop of heat.

    Author: Jessica P. Cooper  HHC, AADP, Health Supportive Chef and Nutrition Educator