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Recipe of the Month

…another healthy cooking recipe from the Quick & Healthy Cookbooks

Surprise your mother with a simple but delicious brunch on Mother’s Day. This recipe has an excellent taste and a creamy texture. We especially like the flavor when using yogurt. Serve with Buttermilk Squares from Quick & Healthy Volume II or a whole grain, nut bread. Complete this healthy quick meal with an assortment of sliced fresh fruit and berries for a colorful presentation. This recipe also works well in diabetic menus.

1/2 pound extra-lean ground beef, or ground turkey (with 7% fat), or reduced-fat pork sausage (such as Jimmy Dean)
1/4 teaspoon salt (optional)
1/8 teaspoon ground black pepper
1 1/2 cups egg substitute (equal to 6 eggs)
1/2 cup fat-free sour cream
1/2 cup fat-free plain yogurt or 1/2 cup fat-free milk
1/3 cup sliced green onion
1/4 cup (1 ounce) grated, reduced-fat cheddar cheese

Preheat oven to 350 degrees. Brown ground meat, with seasonings, in a skillet that has been sprayed with nonstick cooking spray.
In a medium bowl, using a wire whisk, beat eggs with sour cream and yogurt (or milk) until smooth. Mix in onion and ground meat.
Spray a 9-inch pie pan with nonstick cooking spray. Pour egg mixture into pan. Bake for 35 minutes or until a knife inserted in the center comes out clean. Top with cheese and return to oven for 2 minutes or until cheese is melted.
Note: When a choice of ingredients are listed, the nutrition analysis is for the first ingredient.

Use our Grocery List to Print and add the ingredients for this recipe!

Makes
6 servings
Each Serving

Carb Servings
1/2
Exchanges

1/2 fat-free milk
2 lean meat
Nutrient Analysis
calories 120
total fat 3g
saturated fat 1g
cholesterol 27mg
sodium 219mg
total carbohydrate 6g
dietary fiber 0g
sugars 4g
protein 17g

Source: Quick & Healthy Recipes and Ideas, 3rd Edition, © Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW

Also available at local bookstores and online from SmallStepsPress.org, Amazon, Borders, and Barnes and Noble. For discounts on bulk orders (6 or more) e-mail: booksales@diabetes.org or call 703-299-2046

Recipe updated May 1, 2016


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If you love great tasting food and want it to be quick, easy and healthy, then Quick and Healthy cookbooks should be in your kitchen. Author Brenda is an experienced cook, mom and registered dietitian who has helped patients prepare delicious and healthy quick meals for many years. The healthy cooking recipes in her books will not only help busy families who want to eat healthier, but they are also perfect for diabetes, heart disease and weight loss. These low-fat cookbooks include:
• over 100 easy chicken recipes
• lean pork tenderloin and lean beef recipes
• great seafood recipes
• casseroles, including breakfast casseroles
• healthy beverage, snack, soup, salad and dessert recipes
• menus that cover weeks worth of meals
• grocery shopping lists
• nutritional analysis for each recipe including food exchanges and grams of carbohydrate - making it easy to plan diabetic menus
The grocery list make shopping easy— print from the website under grocery lists to print. Now your worries for cooking healthy quick meals for the family are over! Start with one of our most popular recipes, easy lemon garlic chicken.