Serves 1

  • Nonstick cooking spray
  • 1 large egg
  • Pinch fine sea salt
  • Pinch freshly ground black pepper
  • 1 sandwich/deli whole-wheat thin/flatbread
  • 1 large plum tomato, sliced
  • 1-1/2 tablespoons grated mozzarella cheese
  • 2 to 3 basil leaves, chopped
  1. Spray pan with nonstick cooking spray. Crack egg in saute pan. Cook sunny side up and as the white becomes opaque, sprinkle with salt and pepper. Cover and cook to desired doneness.
  2. Meanwhile, place toasted flatbread on serving plate. Top with slices of plum tomato and sprinkle with mozzarella and basil. Once egg is cooked top the flatbread with egg.
  • Calories 210
  • Calories from fat 65
  • Total fat 7 g
  • Saturated fat 2.5 g
  • Trans fat 0
  • Cholesterol 190 mg
  • Sodium 460 mg
  • Potassium 395 mg
  • Total carbohydrate 25 g
  • Dietary fiber 6 g
  • Sugars 5 g
  • Protein 14 g
  • Phosphorus 250 mg

Exchanges/Choices

  • 1 vegetable, 1 medium-fat meat, 1/2 fat

– from the cook book, “The Stress Free Diabetes Kitchen,” by Barbara Seelig-Brown

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s