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Adobe Hacienda Egg Bake
The Diabeticís Healthy Exchanges Cookbook, pg 274
This easy egg dish was an early-morning winner with Cliff, who has high standards when it comes to breakfast. He even wanted it again the next day. But no such luck, I had to tell him. I was already on to other creations.
6 eggs, beaten, or equivalent in egg substitute
3/4 cup chunky salsa, divided use
1 teaspoon dried parsley flakes
1/2 cup Kraft Fat Free mayonnaise
1/4 cup chopped green bell pepper
scant 1 cup (2 ounces) corn chips, slightly crushed
1/2 cup Land O Lakes no-fat sour cream
Preheat oven to 350 degrees. Spray a 9-inch pie plate with olive-flavored cooking spray. In a large bowl, combine eggs, 1/4 cup salsa, parsley flakes, and mayonnaise. Add green pepper and corn chips. Mix gently to combine. Pour mixture into prepared pie plate. Bake 25 to 30 minutes or until knife inserted in center comes out clean. Place pie plate on a wire rack and let set 5 minutes. Cut into 8 servings. For each serving, place 1 piece on plate and top with 1 tablespoon salsa and 1 tablespoon sour cream.
Each serving equals:
HE: 3/4 protein (limited), 1/4 vegetable, 1/4 bread, 1/2 slider, 3 optional calories
123 calories, 6gm fat, 6gm protein, 11 gm carbohydrate, 325 mg sodium, 0 gm fiber
Diabetic: 1 meat, 1/2 starch, 1/2 fat