My newest cookbook, The All-Natural Diabetes Cookbook, 2nd edition, is here … perfect timing for American Diabetes Month! Each recipe in the book is ideal to be enjoyed by people with diabetes, prediabetes, heart health issues, or simply looking to improve their diet. Click here for more about it. I can’t wait for you to take a taste!
Enjoy this “sneak peek” recipe to get your day started right: Blanco Huevos Rancheros. This version is an egg whites-only dish since yolks are not always included in certain diets for people with diabetes. Plus, using all egg whites here helps me to keep this recipe calorie-friendly while including other tasty, nutritious, yet rich ingredients, such as avocado and cheese. It’s a Mexican-inspired recipe keeper for breakfast or brunch—or beyond!
Calories saved: 910
Why it’s better for you? It’s nutrient rich, not calorie rich!
(Photos by Tara Donne Photography.)
- 4 (6-inch) organic corn tortillas
- Natural oil cooking spray
- 8 large egg whites OR 1 cup 100% pasteurized liquid egg whites
- 1/4 teaspoon freshly ground black pepper
- 1/8 teaspoon sea salt
- 3 tablespoons shredded pepper jack or monterey jack cheese
- 1/2 Hass avocado, peeled, pitted, and diced
- 1/4 cup tomatillo (green) salsa
- 1/4 cup fat-free plain greek yogurt or quark
- 1 small jalapeño pepper, seeded and minced
- 1 tablespoon chopped fresh cilantro
- Preheat the oven to 475°F. Lightly coat both sides of the corn tortillas with cooking spray and place on a baking sheet. Bake until crisp and lightly browned, about 4 minutes per side. Remove from the oven and let cool on the baking sheet.
- Meanwhile, place a large (PFOA-free) nonstick skillet over medium heat. Add the egg whites and scramble until done, about 5 minutes. Immediately stir in the pepper, salt, and cheese.
- Place a scoop of cheesy egg whites on top of each crisp tortilla. Top each with equal portions of the avocado, salsa, yogurt, jalapeño, and cilantro, and serve.
Choices/Exchanges: 1 1/2 starch, 2 1/2 medium-fat protein
Per Serving: calories 310, calories from fat 100, total fat 11g, saturated fat 3g, trans fat 0g, cholesterol 10mg, sodium 690mg, potassium 610mg, total carbohydrate 29g, dietary fiber 6g, sugars 5g, protein 23g, phosphorus 275mg
FOOD FLAIR The seeds and white ribs inside the jalapeño deliver all the heat. Use the seeds in this dish if you like an extra “kick” in the morning. (Depending on your skin sensitivity, you might consider wearing protective food handlers’ gloves when handling the seeds.) And if you want still more eye-opening zip, squirt each serving of this dish with a lime wedge.
MORE THAN FOUR? This recipe is an impressive morning meal for company. Luckily, it can easily be doubled, tripled, or quadrupled. Just use an extra-large pan for scrambling the egg whites. Also, have all the other ingredients prepped and lined up buffet-style to top the tortillas once the egg whites are scrambled and hot. Toss the avocado with the tomatillo salsa; it’ll help prevent the avocado from browning as it stands.
The “Before” Version
There was no “before” recipe used when developing this cookbook recipe. But here’s a traditional restaurant-style huevos rancheros version so you can see the calorie difference!
Per serving: 1220 calories, 80g total fat, 28g saturated fat, 0.5g trans fat, 645mg cholesterol, 1980mg sodium, 76g total carbohydrate, 15g dietary fiber, 9g sugars, 51g protein
- There’s no need to smother your dish with rich ingredients that’ll get lost in the shuffle; use just-right amounts of avocado and cheese here and savor every bite
- A dollop of plain Greek yogurt or quark can provide all the cool and creamy tang you need in place of sour cream