1/2 cup milk
1 teaspoon dried herb (such as basil, oregano, or Italian seasoning), crushed, or 1/2 teaspoon dried rosemary or dried thyme, crushed
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons butter, margarine, or vegetable oil
3/4 cup cut up vegetables (such as chopped sweet pepper, chopped onion, chopped carrot, sliced mushrooms, chopped zucchini or yellow summer squash, chopped potato, corn, cut green beans, broccoli florets, and/or chopped, seeded tomato)
3/4 cup chopped cooked meat (such as ham, chicken, beef, pork, or turkey) or crumbled, crisp-cooked bacon or turkey bacon
1/2 cup shredded cheese (such as cheddar, Swiss, Monterey Jack, Parmesan, mozzarella, or Havarti)
Preheat broiler. In a bowl whisk together eggs, milk, herb, the 1/2 teaspoon salt, and the 1/4 teaspoon black pepper; set aside.
In a large broiler proof skillet, heat butter over medium heat. Add vegetables; cook and stir for about 3 minutes or until crisp-tender. Stir in cooked meat; cook and stir for another 1 to 2 minutes or until heated through. Season mixture with additional salt and black pepper.
Pour egg mixture over the vegetable-meat mixture in the skillet. Cook over medium heat. As the egg mixture sets, run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting edges until egg mixture is almost set (surface with be moist). Reduce heat as necessary to prevent overcooking. Sprinkle with cheese.
Broil 4 to 5 inches from the heat for 1 to 3 minutes or until top is set and cheese is melted.
Comments: This is actually a recipe from a Diabetic site called Fit2Me. I followed this recipe almost to the letter. For my veggies I used a frozen package of spinach that I thawed and drained, 1/2 cup of onions and for my meat I used pre-cooked bacon. The only think I did different was my method of cooking. I put my pan in a 350 degree oven and let the eggs set, removed the pan and sprinkled it with cheese. Placed it back into the hot oven and turned the heat off. The oven was hot enough to melt the cheese. The cooking time will depend on the size of the pan you're using. This dish, to me, ended up more like a Quiche which was just fine. My food testers all loved it and were sorry they didn't have more! It's not only a healthy diet for diabetics but one of the most tasty I've had in a long time.