Scrambled Eggs with Tomatoes and Peppers

Scrambled Eggs with Tomatoes and Peppers

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From: Diabetic Living Magazine

Refrigerated or frozen egg product and fat-free milk join forces with colorful vegetables for a quick and satisfying egg dish that takes only a few minutes to make.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 tablespoon olive oil
  • ½ cup chopped onion
  • ½ chopped red or green bell pepper
  • ½ cup chopped, seeded tomato
  • 2 cups refrigerated or frozen egg product, thawed, or 8 eggs
  • ⅓ cup fat-free milk
  • ¼ teaspoon salt
  • ⅛ teaspoon ground black pepper

Preparation

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  1. In a large skillet, heat olive oil over medium heat. Add onion and bell pepper; cook for 4 to 6 minutes or until tender, stirring occasionally. Stir in tomato.
  2. Meanwhile, in a medium bowl, beat together egg product, milk, salt, and black pepper. Add egg mixture to vegetable mixture in skillet. Cook over medium heat, without stirring, until mixture begins to set on the bottom and around edge.
  3. With a spatula or a large spoon, lift and fold the partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking over medium heat for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist. Remove from heat. Serve immediately. Makes 4 servings.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 114 calories; 4 g fat(1 g sat); 1 g fiber; 7 g carbohydrates; 13 g protein; 12 mcg folate; 0 mg cholesterol; 4 g sugars; 2,312 IU vitamin A; 40 mg vitamin C; 74 mg calcium; 2 mg iron; 386 mg sodium; 324 mg potassium
  • Nutrition Bonus: Vitamin C (67% daily value), Vitamin A (46% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 2 lean protein, 1 fat, ½ vegetables

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