8
eggs
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
Salt
Black
pepper
1/2 cup shredded cheese (such as cheddar, Swiss,
Monterey Jack, Parmesan, mozzarella, or Havarti)
Step
1
Preheat
broiler. In a bowl whisk together eggs, milk, herb, the 1/2 teaspoon salt, and
the 1/4 teaspoon black pepper; set aside.
Step
2
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.
Step
3
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.
Step
4
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.
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