Spanish Omelet with Roasted Peppers and Spinach
If you’re on a low-carb diet, you really can’t go wrong with eggs. They’re one of the most affordable, nutrient dense sources of high quality protein. This “omelet” is more like a frittata and can be served as a first course at a dinner party, or cut into larger pieces as an entree.
- 3 Tbs. extra-virgin olive oil
- 3 cloves of garlic, minced
- 1/2 yellow onion, finely chopped
- 1 3/4 lbs. red potatoes, unpeeled and cut into 1/2″ cubes
- Salt and freshly ground black pepper, to taste
- 1 1/2 packed cups of washed and dried spinach
- 1 cup thinly sliced roasted red peppers
- 8 eggs, lightly beaten
Heat 2 Tbs. of oil in your cast iron skillet over medium high heat. Add the garlic and onions and cook for about 2 minutes. Add the potatoes, salt and pepper and stir well. Cover and cook for about 15 minutes, until potatoes are tender. Transfer to a large bowl, add the spinach and toss well. Let cool 10 minutes.
Meanwhile, wipe the skillet clean. Stir peppers and eggs into the potatoes. Heat another 1/2 Tbs. of oil over medium heat. Transfer mixture to the skillet and cook, running your spatula around the edges and gently shaking occasionally to prevent sticking. Cook until ends are set and the bottom is brown, about 12 minutes.
Carefully invert the omelet onto a large plate. Heat the remaining oil in the skillet and slide the omelet back in- cooked side up. Cook for about 5 minutes, until golden brown. Transfer back to the plate and let cool, 10 minutes. Slice into wedges and serve.
Servings: 12 appetizer servings, 6 entree servings
Carbohydrates per serving: 17g per entree, 8g per appetizer
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50 Ways to Prevent Diabetes
- Less on Your Plate
- Keep meat, poultry and fish portions to about 3 ounces (about the size of a deck of cards).
- Try not to snack while cooking or cleaning the kitchen.
- Try to eat meals and snacks at regular times every day.
- Make sure you eat breakfast everyday
- Use broth and cured meats (smoked turkey and turkey bacon) in small amounts. They are high in sodium. Low sodium broths are available in cans and in powdered form.
- Share a single dessert.
- When eating out, have a big vegetable salad, then split an entree with a friend or have the other half wrapped to go.
- Stir fry, broil, or bake with non-stick spray or low-sodium broth and cook with less oil and butter.
- Drink a glass of water 10 minutes before your meal to take the edge off your hunger.
- Make healthy choices at fast food restaurants. Try grilled chicken (remove skin) instead of a cheeseburger. Skip the french fries and choose a salad.
- Listen to music while you eat instead of watching TV (people tend to eat more while watching TV).
- Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you’re full.
- Eat a small meal
- Teaspoons, salad forks, or child-size utensils may help you take smaller bites and eat less.
- You do not have to cut out the foods you love to eat. Just cut down on your portion size and eat it less often.
- Make less food look like more by serving your meal on a salad or breakfast plate.
- Dance Away.
- Show your kids the dances you used to do when you were their age.
- Turn up the music and jam while doing household chores.
- Deliver a message in person to a co-worker instead of e-mailing.
- Take the stairs to your office or take the stairs as far as you can, and then take the elevator the rest of the way.
- Make fewer phone calls. Catch up with friends on a regular basis during a planned walk.
- March in place while you watch TV.
- Park as far away as possible from your favorite store at the mall.
- Select a physical activity video from the store or library.
- Get off of the bus one stop early and walk the rest of the way home or to work several times a week.
- Snack On a Veggie
- Try getting one new fruit or vegetable every time you grocery shop.
- Low-fat macaroni and cheese can be a main dish. Serve it with your favorite vegetable and a salad.
- Try eating foods from other countries. Many dishes contain more vegetables, whole grains and beans and less meat
- Cook with a mix of spices instead of salt.
- Find a water bottle you really like (from a church or club event, favorite sports team, etc.) and drink water from it wherever and whenever you can.
- Always keep a healthy snack with you, such as fresh fruit, handful of nuts, whole grain crackers.
- Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
- Try different recipes for baking or broiling meat, chicken and fish.
- Try to choose foods with little or no added sugar.
- Gradually work your way down from whole milk to 2% milk until you’re drinking and cooking with fat-free (skim) or low-fat milk and milk products
- Eat foods made from whole-grains—such as whole wheat, brown rice, oats, and whole-grain corn—every day. Use whole-grain bread for toast and sandwiches; substitute brown rice for white rice for home-cooked meals and when dining out.
- Do not buy groceries on an empty stomach. Make a list before you go to the store.
- Read food labels. Choose foods low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
- Fruits are colorful and make a welcome centerpiece for any table. Enjoy the company of family and friends while sharing a bowl of fruit.
- Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a slice of cake. Peel and eat an orange instead of drinking orange juice.
- Try keeping a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods high in fat or calories.’
- You can exhale
- Do not try to change your entire way of eating and physical activity all at once. Try one new activity or food a week.
- Find mellow ways to relax – try deep breathing, take an easy paced walk, or enjoy your favorite easy listening music.
- Give yourself a daily “pampering time”. Honor this time, whether its reading a book, taking a long bath, or meditating.
- Try not to eat out of boredom or frustration. If you are not hungry try to do something else, such as taking a long walk.
- Honor your health as your most precious gift.
