Cheese and Tomato Quiche
Light, eggy concoction. You can add your own favorite quiche ingredients to this basic recipe, just be sure to adjust the nutritional information.
For this recipe, and for dozens of other Association-approved recipes, purchase Quick & Easy Diabetic Recipes for One, 2nd Edition from our online store.
Prep time: 45 minutes
1/2 cup egg substitute
1 Tbsp non-fat powdered milk
1 tsp black pepper
1/2 cup low-fat cheddar cheese, grated1/4 cup sun-dried tomatoes, chopped
1 tsp basil
1 dash paprika
- Preheat oven to 350°F.
- Spray a 6-inch pie pan with nonstick cooking spray or spray 3 muffin compartments of a muffin tin (add water to the unused cups before placing in the oven).
- Combine all the ingredients in a small bowl. The batter will be chunky.
- Pour the batter into the prepared pan and sprinkle with additional paprika if desired.
- Bake for 30 minutes or until a knife inserted into the center draws out clean.
- Let the quiche stand for 5 minutes before serving.
1 Skim Milk
4 Very Lean Meat
Total Calories: 304
Calories from Fat: 44
Total Fat: 5 g
Saturated Fat: 3 g
Cholesterol: 17 mg
Sodium: 1000 mg
Total Carbohydrate: 26 g
Dietary Fiber: 2 g
Sugars: 17 g
Protein: 39 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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