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Healthy and Diabetic Friendly Recipes

Migas a Su Salid!

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Ingredients 1 serving
4 servings 6 servings
Corn tortilla chips, crumbled 1/4 cup 1 cup 1 1/2 cups
Whole egg 1 4 6
Egg white 1 4 6
Tomato (chopped small) 2 1/2 cup 3/4 cup
Red onion (chopped small) 1 tbl spoon 1/4 cup 6 tbl spoon
Serrano pepper (cored, seeded, and chopped small) 1/4 1 1 1/2
Canola oil 1 teaspoon 2 teaspoon 1 tbl spoon
Part skim mozzarella cheese 2 tbl spoon 1/2 cup 3/4 cup
Black pepper 1/8 teaspoon 1/2 teaspoon 3/4 teaspoon
Cilantro 1 tbl spoon 1/4 cup 6 tbl spoon

1. Scramble egg and egg whites in a bowl.
2. Add tortilla chips to egg mix
3. Add canola oil to non-stick skillet and warm to medium high
4. When oil is hot add tomato, onion, and pepper; stir occasionally for about 1 minute
5. Pour eggs over vegetables and continue to cook, stirring constantly, until eggs are no longer runny
6. Remove from the heat and sprinkle cheese, black pepper, and cilantro on top

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Tuna de Gallo

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Ingredients: 25 Servings (4 Homemade baked-corn chips, 4 tablespoons Tuna de Gallo)

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  • 5 (6 oz.) cans of tuna in water/oil, drained
  • 1 cup red onion, chopped
  • 1 1/5 cup tomato, seeded & chopped
  • 1 cup cilantro (without stems) chopped
  • 4 small jalapeño peppers, seeded & minced
  • 3 large avocados, peeled & chopped
  • 25 (8 inch) whole-corn tortillas
  • 2 limes
  • 1/2 teaspoon of salt (for spicy flavor you may use pepper or paprika)

1. In a medium bowl, stir the drained tuna, onion, cilantro, jalapeños, avocados, and lime juice together.
2. Season the mixture with salt.
3. Refrigerate until ready to serve.
4. Set oven to 350 F.
5. Cut each tortilla in four triangles and spray lightly with canola oil. Bake until crispy.

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Serve with baked whole corn chips or whole wheat crackers for a healthy delicious snack.

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Tofu Spinach Dip

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Ingredients :

  • 1 12 oz. box silken tofu
  • 1/2 cup reduced-fat dairy sour cream or mayonnaise
  • 1 packet dry vegetable soup mix
  • 1 10 oz. package frozen spinach, defrosted and squeezed dry
  • 2 large or 3 medium scallions, green and white parts chopped
  • 1-2 cloves garlic, pressed or mince
  • 8 oz. can water chestnuts, coarsely chopped
  • Freshly ground pepper
  • Dash ground cayenne pepper, if desired

Place tofu, sour cream or mayonnaise and vegetable broth in a food processor. Process until they are a smooth puree. Add the spinach, scallions, garlic, and water chestnuts. Process just until all ingredients are blended. The dip should be thick and have lots of texture. Season to taste with pepper and cayenne, if using. Refrigerate for at least four hours prior to serving to allow flavors to blend.

Serve with fresh vegetables and whole grain bread or crackers.

*This dip keeps up to two days in a tightly sealed container in the refrigerator.

Fruit and Walnut Ceviche

Ingredients: Serves 15 (1/2 cup)

  • Freshly ground pepper
  • Dash ground cayenne pepper, if desired
  • 1 small cantaloupe/small seedless watermelon (cut into 1 inch cubes) ~ yields 5 cups
  • 1 20 oz. can pineapple chunks in natural juices
  • 1/4 red onion, sliced
  • 6 oz. package chopped walnuts
  • 1/2 bunches of cilantro, rinsed and chopped fine
  • 1 serrano pepper
  • 1/2 jalapeño pepper

Marinade ingredients:

  • 3-4 limes (juice of)
  • 1/4 cup red wine vinegar
  • 1/3 cup Splenda

In a large bowl, combine first seven ingredients, cover and refrigerate immediately. Combine marinade ingredients in small pouring container. Pour over fruit mixture, toss lightly and let stand 30 minutes, but no longer than two hours. If not serving Fruit Ceviche within two hours, store prepared marinade separately in refrigerator. Combine before serving.

Serve on green leaf salad.