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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Morning Mix Up 

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Author: Message: Sorting Last Post on Top

Posts: 1,152
6/6/08 4:19 A

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Morning Mix Up

3 cups (10 ounces) shredded loose-packed frozen potatoes
3/4 cup finely chopped onion
1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
6 eggs or equivalent in egg substitute
1 teaspoon dried parsley flakes
1 teaspoon lemon pepper
1/4 cup + 2 tablespoons (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese

In a large skillet sprayed with butter-flavored cooking spray, saute potatoes, onion, and ham for 10 minutes or until
potatoes are tender. In a medium bowl, combine eggs, parsley flakes and lemon pepper. Pour egg mixture over
potato mixture. Continue cooking for 5 minutes or until eggs are set, stirring occasionally. For each serving, spoon
full 3/4 cup mixture on a plate and sprinkle 1 tablespoon Cheddar cheese over top. Hint: Mr. Dell's frozen shredded
potatoes are a good choice or raw shredded potatoes, rinsed and patted dry, may be used in place of frozen

Serves 6

Each serving equals:
HE" 2 protein, 1/2 bread, 1/4 vegetable

163 calories, 7 gm Fat, 14 gm Protein, 11 gm Carbohydrate, 346 mg Sodium, 80 MG Calcium, 1 gm Fiber

Diabetic Exchanges: 2 Meat, 1/2 starch

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