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Healthy Exchanges

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  FORUM:   Recipes
TOPIC:   Mexican Scrambled Eggs 


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ITSRANDELLA
ITSRANDELLA's Photo Posts: 344
11/28/08 8:24 P

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Mexican Scrambled Eggs
Make A Joyful Table p.284

Not everyone is ready for "spicy" first thing in the morning, but if you've got the courage, why not wake up your mouth with this sunny blend of flavors? At our house, eggs are also popular for a late-night supper after a day on the road.

6 eggs or equivalent in egg substitute
2 tablespoons skim milk
1/2 teaspoon chili seasoning
1/4 teaspoon lemon pepper
1 cup (one 8 oz can) whole-kernel corn, rinsed and drained
1/4 cup (1 oz) sliced ripe olives
1 cup chunky salsa (mild, medium, or hot)
1/4 cup Land O Lakes no-fat sour cream

In a medium bowl, combine eggs, skim milk, chili seasoning, and lemon popper. Mix well using a wire whisk. Stir in corn and olives. Pour mixture into a large skillet sprayed with butter-flavored cooking spray. Cook over medium heat until eggs are set, stirring occasionally. For each serving, place about 3/4 cup egg mixture on a plate, spoon 1/4 cup salsa over top, and garnish with 1 tablespoon sour cream.

Serves 4 - each serving equals:
HE: 1 1/2 Pr (limited), 1/2 Br, 1/2 Ve, 1/4 Fa, 18 OC
______________________________________________________________
176 Cal, 8g Fa, 11g Pr, 15g Car, 414mg So, 150mg Ca, 1g Fi
______________________________________________________________

Diabetic: 1 1/2 Meat, 1 Starch /Carbohydrate

"Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind."
~Dr. Seuss


 current weight: 134.0 
 
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