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The Best 7 Day Diabetes Meal Plan - Day 6
Breakfast
Meal 1: Breakfast
Non-Stick Cooking Spray

Non-Stick Cooking Spray

Olive Oil

Olive Oil

2 teaspoons

Red Onion

Chopped Red Onion (1 Mdium)

1/2 cup

Garlic

Garlic, Minced

2 cloves

No-Salt-Added Pinto Beans

No-Salt-Added Pinto Beans, Drained

1 (15 ounce) can

Cumin

Ground Cumin

1/2 teaspoon

Kosher Salt

Kosher Salt

1/4 teaspoon

Oregano

Dried Oregano, Crushed

1/4 teaspoon

Cayenne Pepper

Cayenne Pepper

1/8 teaspoon

Water

Water

1/2 cup

Eggs

Eggs

3

Egg Whites

Egg Whites

9

Corn Tortillas

6-inch Corn Tortillas, Warmed

8

Cheese

Shredded Reduced-Fat Colby And Monterey Jack Cheese (2 Ounces)

1/2 cup

Pico De Gallo

Refrigerated Pico De Gallo

1/2 cup

PREPARATION
1. In a 10-inch nonstick skillet heat oil over medium.
2. Add onion; cook about 4 minutes or until softened.
3. Add garlic; cook 30 seconds more.
4. Remove from heat.
5. Stir beans, cumin, salt, oregano, and cayenne pepper into the onion mixture; mash with the back of a spoon.
6. Return to heat and stir in the water, continuing to mash the beans.
7. Simmer until beans are thick and of spreading consistency (mixture won"t be completely smooth).
8. Remove from skillet; keep warm.
9. Rinse and dry the skillet; coat with cooking spray.
10. Heat skillet over medium.
11. In a large bowl whisk together eggs and egg whites.
12. Add egg mixture to skillet and cook, without stirring, until eggs begin to set on bottom and around edges.
13. With a spatula, lift and fold the partially cooked egg mixture so the uncooked portion flows underneath.
14. Continue cooking 2 to 3 minutes or until cooked through but still glossy and moist.
15. Warm the tortillas by placing tortillas between paper towels.
16. Microwave on high 20 to 40 seconds or preheat oven to 350 degrees F.
17. Wrap tortillas in foil.
18. Bake for 10 minutes.
19. To serve, spread bean mixture on warmed tortillas; top with cooked eggs.
20. Sprinkle with cheese.
21. Fold in half.
22. Top with pico de gallo.
Nutrician Information - Per Serving
Calories Carbs (g) Protein (g) Fat (g)
337 37 28 9

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