Active Time:35 minsTotal Time:35 minsServings:4Jump to Nutrition Facts
Active Time:35 minsTotal Time:35 minsServings:4
Active Time:35 mins
Active Time:
35 mins
Total Time:35 mins
Total Time:
Servings:4
Servings:
4
Jump to Nutrition Facts
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Here’s how we made over this recipe to be healthy and diabetes-friendly:
To help keep the saturated fat in check, we use just one slice of bacon per serving and drain off most of the excess fat from the skillet. It’s a good idea to limit saturated fat, as it can increase blood cholesterol and, in turn, increase the risk of developing heart disease, a condition for which people with diabetes are already at a higher risk. Plan on chopping the bacon into small pieces, so that each bite will contain a little bit of its lovely smoky flavor.
Plenty of fresh cilantro and salsa add lots of flavor to this meal without adding much salt (another nutrient that people with diabetes need to limit).
Because protein is digested slowly, the 17 grams in this dish will help to keep your blood sugars stable and your energy levels steady for longer.
Tips from the EatingWell Test Kitchen
There are a lot of veggies in this recipe; can I prep them ahead of time?
That’s a fantastic idea, yes! The peppers, onions and chard can all be cut and stored airtight in the refrigerator. Potatoes should be submerged in cold water before refrigerating to prevent oxidation (aka browning). Drain and rinse them before using. As for the mushrooms, cut those just before cooking—cutting them in advance causes them to lose moisture and leads to oxidation.
Ali Redmond
I love eggs—are they OK to eat when you have diabetes?
Great news! You can absolutely enjoy eggs when you have diabetes. Eggs are a nutritious food, packed with protein, vitamins, minerals and antioxidants, making them a great addition to a healthy eating pattern. They do contain saturated fat—a nutrient people with diabetes need to be aware of—but as with all foods, enjoy them in moderation.
Can I make scrambled or poached eggs instead?
If you’re not into cooking your eggs on top of the veggies in this dish, then go ahead and cook them however you prefer. If you choose to scramble them, you can use the same skillet. Just transfer the vegetables to a serving plate, wipe out the skillet and set it back over the heat. Add a little olive oil, then proceed with scrambling the eggs. Poached eggs are delicious, too. To poach eggs, Place 1/2 cup water and 1/2 tsp. vinegar in a microwave-safe small bowl. Carefully crack 1 egg into the water so it is completely submerged. Cover with a microwave-safe plate and microwave on High until the egg white is firm and the yolk is still somewhat runny, about 1 minute. (If necessary, continue to microwave, checking every 10 seconds.) Remove the egg with a slotted spoon and pat dry before serving. Repeat the process with any remaining eggs.
Having diabetes doesn’t mean you have to give up all of your favorite foods. You just need the know-how (and easy cooking tips) to make better choices. InMake Over My Recipe, a fun cooking show geared toward beginner cooks, Mila Clarke takes classics like mac and cheese, meatloaf, brownies and more comfort foods and uses simple tricks to make them healthier—but just as delicious as ever.
Cook Mode(Keep screen awake)Ingredients4stripscenter-cut low-sodium bacon (4 ounces)12ouncesYukon Gold or red potatoes, scrubbed and cut into 1/2-inch pieces¼cupwater, plus more if needed8ounceswhite button mushrooms, diced1mediumred, orange or yellow bell pepper, diced½smallred onion, diced¼teaspoonsalt, divided¼teaspoonground pepper, divided4cupsSwiss chard, stemmed and thinly sliced (from 1 bunch)1clovegarlic, minced4large eggs½cupshredded Cheddar cheese¼cupchopped fresh cilantro¼cupprepared salsa or pico de gallo
Cook Mode(Keep screen awake)
Ingredients
4stripscenter-cut low-sodium bacon (4 ounces)
12ouncesYukon Gold or red potatoes, scrubbed and cut into 1/2-inch pieces
¼cupwater, plus more if needed
8ounceswhite button mushrooms, diced
1mediumred, orange or yellow bell pepper, diced
½smallred onion, diced
¼teaspoonsalt, divided
¼teaspoonground pepper, divided
4cupsSwiss chard, stemmed and thinly sliced (from 1 bunch)
1clovegarlic, minced
4large eggs
½cupshredded Cheddar cheese
¼cupchopped fresh cilantro
¼cupprepared salsa or pico de gallo
DirectionsCook bacon in a large nonstick skillet over medium heat, flipping once, until crispy, 5 to 7 minutes. Transfer the bacon to a paper-towel-lined plate. Pour off all but 2 teaspoons of the bacon fat.Return the pan to medium heat. Add potatoes and cook, stirring often, for 2 minutes. Add water; cover and steam for 5 minutes, stirring once halfway through. Add mushrooms, bell pepper, onion, and 1/8 teaspoon each salt and pepper; cook, stirring occasionally, until the vegetables are tender, about 5 minutes. Stir in chard and garlic; cook until the chard is tender and wilted, about 2 minutes more. Crumble the bacon and stir into the mixture.Spread the mixture evenly in the pan. Using the back of a wooden spoon, make 4 indentations. Crack 1 egg into each indentation (see Tip). Season with the remaining 1/8 teaspoon each salt and pepper. Cover and cook until the egg whites are set, about 5 minutes.Remove from heat and top with cheese, cilantro and salsa (or pico de gallo).Carolyn Hodges, M.S., RDNTipCracking each egg into a small bowl before adding to the skillet makes it easier to remove any unwanted shell.Originally appeared: EatingWell.com, March 2021
Directions
Cook bacon in a large nonstick skillet over medium heat, flipping once, until crispy, 5 to 7 minutes. Transfer the bacon to a paper-towel-lined plate. Pour off all but 2 teaspoons of the bacon fat.Return the pan to medium heat. Add potatoes and cook, stirring often, for 2 minutes. Add water; cover and steam for 5 minutes, stirring once halfway through. Add mushrooms, bell pepper, onion, and 1/8 teaspoon each salt and pepper; cook, stirring occasionally, until the vegetables are tender, about 5 minutes. Stir in chard and garlic; cook until the chard is tender and wilted, about 2 minutes more. Crumble the bacon and stir into the mixture.Spread the mixture evenly in the pan. Using the back of a wooden spoon, make 4 indentations. Crack 1 egg into each indentation (see Tip). Season with the remaining 1/8 teaspoon each salt and pepper. Cover and cook until the egg whites are set, about 5 minutes.Remove from heat and top with cheese, cilantro and salsa (or pico de gallo).Carolyn Hodges, M.S., RDNTipCracking each egg into a small bowl before adding to the skillet makes it easier to remove any unwanted shell.
Cook bacon in a large nonstick skillet over medium heat, flipping once, until crispy, 5 to 7 minutes. Transfer the bacon to a paper-towel-lined plate. Pour off all but 2 teaspoons of the bacon fat.
Return the pan to medium heat. Add potatoes and cook, stirring often, for 2 minutes. Add water; cover and steam for 5 minutes, stirring once halfway through. Add mushrooms, bell pepper, onion, and 1/8 teaspoon each salt and pepper; cook, stirring occasionally, until the vegetables are tender, about 5 minutes. Stir in chard and garlic; cook until the chard is tender and wilted, about 2 minutes more. Crumble the bacon and stir into the mixture.
Spread the mixture evenly in the pan. Using the back of a wooden spoon, make 4 indentations. Crack 1 egg into each indentation (see Tip). Season with the remaining 1/8 teaspoon each salt and pepper. Cover and cook until the egg whites are set, about 5 minutes.
Remove from heat and top with cheese, cilantro and salsa (or pico de gallo).
Carolyn Hodges, M.S., RDN
Tip
Cracking each egg into a small bowl before adding to the skillet makes it easier to remove any unwanted shell.
Originally appeared: EatingWell.com, March 2021
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Nutrition Facts(per serving)341Calories20gFat23gCarbs17gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
