Georgia Magazine - November 2020 - 35

Brighten up your brunch with these flavorful omelets, full
of fresh vegetables, fragrant basil and pungent feta cheese. Add
some whole-grain toast and fresh fruit for a light, nutritious
meal. This recipe can be found in "Diabetes & Heart Healthy
Cookbook, 2nd Edition" (American Diabetes Association, 2014).

Why stop at chickpeas? Sub in
black beans and add some cumin for
a zesty new take on hummus. Serve
with fresh vegetables for dipping.

BLACK BEAN HUMMUS
1 tablespoon olive oil
Black Bean Hummus
1/8 teaspoon black pepper
1 tablespoon tahini
1/2 teaspoon cumin
1 (15.5-ounce) can black beans, rinsed, drained
1/4 teaspoon garlic powder
2 tablespoons water

Place all ingredients in a food processor and blend until
smooth. Add more water if consistency is too thick. Serves 8.
Nutrition facts: Serving size: 2 tablespoons. Calories: 70;
Total fat: 3 grams; Saturated fat: 0 grams; Cholesterol:
0 milligrams; Sodium: 40 milligrams; Total carbohydrates:
8 grams; Dietary fiber: 3 grams; Total sugars: 1 gram; Protein:
3 grams; Potassium: 120 milligrams; Phosphorus: 60 milligrams. Choices/exchanges: 1/2 starch, 1/2 fat.
Reprinted with permission from the American Diabetes Association.
©2020 by the American Diabetes Association

4 teaspoons canola or corn oil, divided
1 cup grape tomatoes, halved
1 cup baby spinach
6 large egg whites
2 large eggs
1/4 cup fat-free milk
4 medium green onions, chopped
1/4 cup fresh basil, chopped
2 ounces fat-free feta cheese, crumbled

In a medium nonstick skillet, heat 2 teaspoons oil over medium heat, swirling to coat the bottom. Cook the tomatoes and
spinach for 2-3 minutes or until the tomatoes are slightly softened, stirring constantly. Transfer the mixture to a plate. Cover
to keep warm. Set aside. Wipe the skillet with paper towels.
In a small bowl, using a fork, lightly beat together the egg
whites, eggs and milk. Stir in the green onions.
In the same skillet, still over
medium heat, heat 1 teaspoon oil,
swirling to coat the bottom. Pour
half the egg white mixture into the
skillet, swirling to coat the bottom. Cook for 30 seconds or until
beginning to set. Using a spatula,
carefully lift the cooked edge of
the omelet and tilt the skillet so
the uncooked portion flows under
the edge. Cook until no runniness
remains, repeating the lift-and-tilt
procedure once or twice at other
places along the edge if needed.
With the skillet still on the
burner, spread half the tomato
mixture over half the omelet.
Sprinkle, in order, with half the
basil and half the feta. Remove from the heat. Using a spatula,
carefully fold the half with no filling over the other half. Cut the
omelet in half crosswise. Gently slide onto plates. Cover to keep
warm. Using the remaining ingredients, including the final
1 teaspoon oil, make and fill a second omelet. Serves 4.
Nutrition facts: Serving size: 1/2 omelet. Calories: 130;
Total fat: 6 grams; Saturated fat: 1 gram; Trans fat: 0 grams;
Cholesterol: 100 milligrams; Sodium: 290 milligrams; Total
carbohydrates: 6 grams; Dietary fiber: 1 gram; Total sugars:
4 grams; Protein: 12 grams; Potassium: 350 milligrams;
Phosphorus: 140 milligrams. Choices/exchanges: 1 vegetable.
ISTOCK.COM / AMALLIAEKA

AMERICAN DIABETES ASSOCIATION

FARMERS MARKET OMELETS

Reprinted with permission from the American Diabetes Association.
©2014 by the American Diabetes Association

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Georgia Magazine - November 2020

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