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Recipes
Dr. Seuss-Inspired Green Eggs and Ham
Go ahead - have some fun with your food! It doesn't get much more fun than eating cartoon-like green food. Not only a kid-pleaser, it's an entire family-pleaser.
For this recipe, and for dozens of other Association-approved recipes, purchase The All-Natural Diabetes Cookbook from our online store.
Serves 4; Serving size: 1/2 cup eggs plus 1/2 oz ham
Ingredients
2 (2-oz) thick slices natural, lean, baked or smoked ham or turkey ham, each cut in half
1 large garlic clove
1/2 cup loosely packed fresh basil leaves
1/4 cup loosely packed fresh flat-leaf parsley leaves
6 large egg whites or 3/4 cup 100% egg white substitute
2 large eggs
2 tsp extra virgin olive oil
2 tsp fresh lemon juice
1/2 tsp unsalted butter
Preparation
- Preheat oven to 275°F. Wrap the ham in foil and warm in the oven up to 15 minutes.
- Meanwhile, puree the garlic, basil, parsley, egg whites, eggs, oil, and lemon juice in a blender on low speed for 1 minute or until the egg mixture is an even light green color.
- Lightly coat a large nonstick skillet with natural butter-flavored cooking spray.
- Place over medium heat and melt the butter in the skillet.
- Add eggs and scramble for 3 minutes or until the eggs are done.
- Serve eggs with a warm ham slice. Garnish with fresh basil or parsley sprigs, if desired.
Nutrition Information
Exchanges/Choices
2 Lean Meat
Total Calories: 120
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 125 mg
Sodium: 420 mg
Total Carbohydrate: 2 g
Dietary Fiber: 0 g
Protien: 13 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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