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.
- 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
1 carrot, small diced
1 cup chopped spinach, dandelion, watercress or chard
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