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Diabetes Forecast

The Healthy Living Magazine

Blanco Huevos Rancheros

Per Serving

Blanco Huevos Rancheros

Makes: 4 servings
Serving Size: 1 topped tortilla
Calories 155
Fat 6 g
Saturated Fat 1.5 g
Trans Fat 0 g
Carbohydrate 15 g
Fiber 3 g
Sugars 3 g
Cholesterol 5 mg
Sodium 345 mg
Potassium 305 mg
Protein 12 g
Phosphorus 135 mg
Choices: Starch 1, Lean Protein 1, Fat 0.5
  • Makes: 4 servings
  • Serving Size: 1 topped tortilla
  • Preparation Time: 15 minutes
  • Cooking Time: 13 minutes

Ingredients

4 (6-inch) organic corn tortillas
Natural oil cooking spray
8 large egg whites or 1 cup 100% pasteurized liquid egg whites
1/4 tsp. freshly ground black pepper
1/8 tsp. sea salt
3 Tbsp. shredded pepper jack or Monterey Jack cheese
1/2 Hass avocado, peeled, pitted, and diced
1/4 cup tomatillo (green) salsa
1/4 cup fat-free plain Greek yogurt (or quark)
1 small jalapeƱo pepper, seeded and minced
1 Tbsp. chopped fresh cilantro

Directions

  1. Preheat the oven to 475 F. Lightly coat both sides of the corn tortillas with cooking spray and place them on a baking sheet. Bake the tortillas until crisp and lightly browned, about 4 minutes per side. Remove the tortillas from the oven and let them cool on the baking sheet.
  2. Meanwhile, place a large nonstick skillet over medium heat. Add the egg whites and scramble them until done, about 5 minutes. Immediately stir in the pepper, salt, and cheese.
  3. Place a scoop of cheesy egg whites on top of each crisp tortilla. Top each with equal portions of the avocado, salsa, yogurt, jalapeño, and cilantro, and serve.

Adapted from The All-Natural Diabetes Cookbook by Jackie Newgent, RDN, CDN.

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