Food & Recipe

Southwest Breakfast Skillet

This satisfying and veggie-loaded dinner can be made in one skillet. This skillet is loaded with mushrooms, bell pepper, and chard to increase your daily veggie intake. It is also topped with bacon and eggs, pico de gallo, fresh cilantro, and cheese.

This is how we modified this recipe to make it healthy and diabet-friendly:

1. The vegetables included in this dish, including the bell peppers and Swiss chard, the mushrooms and the potatoes, provide helpful vitamins and minerals like fiber, vitamin K and vitamin C from both the Swiss chard as well as vitamin D from the potatoes.

2. We limit the amount of saturated fat (a nutrient that people with diabetes must limit) by using one slice of bacon per meal. You can chop the bacon into smaller pieces so each bite has a bit of that wonderful bacon flavor.

3. We topped this dish off with lots of fresh cilantro, pico de gallo and other flavorings to add some depth to the skillet.

4. Protein is slow to digest so the 17 grams of protein included in this breakfast or dinner will help you keep your blood sugars stable and your energy levels stable.

Diabetes doesn’t necessarily mean that you must give up your favorite foods. It’s not difficult to make better food choices if you have the right knowledge and easy cooking tips. Mila Clarke Buckley, a comedian and chef, hosts Make Over My Recipe. This show is geared towards beginners and focuses on comfort foods like mac and cheese, meatloaf and brownies. She uses simple tricks to make these healthier, but still taste as good as the originals.

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • On medium heat, cook bacon in a large nonstick skillet. Flip once to crisp up the bacon. Transfer the bacon onto a paper towel-lined plate. Take out only 2 tablespoons of bacon fat
  • Bring the pan back to medium heat. Stir in potatoes. Cook for 2 minutes, stirring frequently. Cover with water and let steam for 5 minutes. Stir halfway through. Stir in the bell pepper, onion, mushrooms, and 1/8 teaspoon each salt & pepper. Cook for 5 minutes, stirring occasionally. Stir in the garlic and chard; cook for 2 more minutes. Mix the mixture with the bacon pieces.
  • Place the mixture in a pan. Make four indentations with a wooden spoon. Each indentation should contain 1 egg (see Tip). Season the eggs with 1/8 teaspoon of each salt and pepper. Cook the egg whites for 5 minutes. Cover and continue cooking.
  • Turn off heat and add cheese, salsa or pico de gallo.

To plan ahead

Prepare bacon (Step 1), and let it cool for at least 2 days.

Tip

It is easier to get rid of any shells by breaking each egg into small bowls before you add them to the skillet.

Nutrition Facts

Serving Size: 1 egg and 1 cup vegetables

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