Despite commonly held assumptions, eggs are actually one of the very best foods you can have on your menu.
They are jam packed with vitamins and minerals and contain good quality protein that helps satiate your appetite.
In fact, did you know that eggs are the gold standard for protein sources?
In science, all other proteins are compared to eggs because they are considered the most complete protein source available. That's just a bit of trivia but interesting nonetheless. 😉
This easy scramble is simply delicious and can be eaten on it's own in a bowl, but it's also great served with something fresh on the side.
| Prep Time | 5 minutes |
| Cook Time | 10 minutes |
| Servings |
Total Carbs:11gNet Carbs:7g
Fiber:4gCalories:249kcal
|
- Crack the eggs into a bowl, add a pinch of salt and pepper to season and use a fork to beat them well.
- Heat a fry pan over high heat with the olive oil.
- When it’s hot, add the onion and carrot and sauté until they are brown – around 3-5 minutes.
- Add the zucchini into the pan and cook for a further 2 minutes.
- Pour the egg mixture over the top of the vegetables and then gently stir until the egg is cooked through.
- Serve with a side salad of kale leaves, alfalfa, and tomato, and a twist of lemon.
Options
- Add your favorite combo herb blend to the mix
- Top with shredded cheddar or Parmesan cheese
- Serve in a bowl topped with freshly diced tomato
- Add mushrooms to the mixture
NOTE: You can make this veggie scramble with any type of vegetable you have on hand. So switch it up and experiment!
And, you don't have to eat it with a salad side, just place in a bowl and enjoy!
Nutrition Facts Mixed Veggie Egg Scramble
Amount Per Serving
Calories 249
Calories from Fat 135
% Daily Value*
Total Fat 15g
23%
Saturated Fat 4g
20%
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 475mg
158%
Sodium 208mg
9%
Potassium 599mg
17%
Total Carbohydrates 11g
4%
Dietary Fiber 4g
16%
Sugars 5g
Protein 20g
40%
Vitamin A
192%
Vitamin C
63%
Calcium
11%
Iron
16%
* Percent Daily Values are based on a 2000 calorie diet. |
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I’m a Nigerian and wish to get list of some Nigerian food because I’ve in a town that most foods on the diabetes meal plans are not easy to get.
Hi Joyce- Unfortunately I don’t have any resources specifically related to Nigerian food. I bet you can still follow a great diabetic diet with the things available to you; remember to include lots of vegetables, almost any nut or seed is perfectly acceptable, and protein sources including (meat, chicken, fish, dairy/yogurt, eggs) are all a great start.
These recipes are very good and I am thankful to have them. They really help.
Thank you so much, Vivian Church