12-oz (approx, 3 cups) frozen shredded hash brown potatoes
1 to 1 1/2 tsp Tony Chachere's original Creole seasoning
4 egg whites
2 whole eggs
1/4 cup low-fat milk
1 tsp dry mustard
1/4 tsp freshly ground black pepper
1 pkg (approximately 10-oz) frozen stir-fry veggies
1/3 cup water
3/4 cup cooked lean pork, cubed
1/2 cup shredded reduced fat Cheddar cheese
Preheat oven to 400 degrees.
Spray a baking sheet with nonstick cooking spray and spread the potatoes out on the sheet; sprinkle potatoes with the Creole seasoning. Bake 15 minutes or until hot. Remove from oven.
Reduce oven temperature to 350 degrees.
In a bowl, beat the egg whites, whole eggs, milk, mustard and pepper together.
In a medium nonstick skillet, place the veggies and water in the skillet. Cook over medium heat about 5 minutes or until the veggies are crisp-tender; drain well.
Add the pork and potatoes to the skillet; stir lightly. Add the egg mixture then sprinkle with the cheese. Cook over medium-low heat 5 minutes then place the skillet in the 350-degree oven and bake 5 minutes or until the eggs are set and the cheese is melted.
Yield: 4 servings
Per serving: 251 calories, 7 g total fat (3 saturated), 394 mg sodium, 24 g carbs, 22 g protein
Diabetic exchanges: 1 1/2 starch, 2 1/2 lean meat, 1 vegetable
4 egg whites
2 whole eggs
1/4 cup low-fat milk
1 tsp dry mustard
1/4 tsp freshly ground black pepper
1 pkg (approximately 10-oz) frozen stir-fry veggies
1/3 cup water
3/4 cup cooked lean pork, cubed
1/2 cup shredded reduced fat Cheddar cheese
Preheat oven to 400 degrees.
Spray a baking sheet with nonstick cooking spray and spread the potatoes out on the sheet; sprinkle potatoes with the Creole seasoning. Bake 15 minutes or until hot. Remove from oven.
Reduce oven temperature to 350 degrees.
In a bowl, beat the egg whites, whole eggs, milk, mustard and pepper together.
In a medium nonstick skillet, place the veggies and water in the skillet. Cook over medium heat about 5 minutes or until the veggies are crisp-tender; drain well.
Add the pork and potatoes to the skillet; stir lightly. Add the egg mixture then sprinkle with the cheese. Cook over medium-low heat 5 minutes then place the skillet in the 350-degree oven and bake 5 minutes or until the eggs are set and the cheese is melted.
Yield: 4 servings
Per serving: 251 calories, 7 g total fat (3 saturated), 394 mg sodium, 24 g carbs, 22 g protein
Diabetic exchanges: 1 1/2 starch, 2 1/2 lean meat, 1 vegetable
Recipe and photo are from a 1995 Publications International Book.
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