Busy Day Breakfast Burrito
Use extra sharp cheddar cheese for a more intense cheese flavor. In general, this is a great way to stretch the cheese flavor in recipes without adding fat or calories.
For this recipe, and for dozens of other Association-approved recipes, purchase The 4-Ingredient Diabetes Cookbook from our online store.
Serves 4 / Serving size: 1 burrito
Prep time: 5 minutes
Cook time: 3 minutes
1 1/2 cups egg substitute
4 6-in flour tortillas
1/4 cup picante sauce
1/2 cup shredded, reduced-fat, sharp cheddar cheese
- Place a small nonstick skillet over medium heat until hot. Coat the skillet with nonstick cooking spray, add egg substitute, and cook, without stirring, until egg mixture begins to set on bottom, about 1 minute.
- Draw a spatula across bottom of pan to form large curds. Continue cooking until egg mixture is thick but still moist; do not stir constantly.
- Place the tortillas on a microwave-safe plate and microwave on high 15 seconds or until heated. Top each with equal amounts of the egg mixture.
- Spoon 1 Tbsp salsa evenly over the egg on each tortilla, sprinkle with 2 Tbsp of cheese, and roll up.
1 1/2 Starch
1 Lean Meat
Calories from Fat: 53
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 10 mg
Sodium: 643 mg
Total Carbohydrate: 21 g
Dietary Fiber: 1 g
Sugars: 2 g
Protein: 16 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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