Eggwhite Casserole for Diabetic Diets

This recipe is from our cookbook, I call it Flipped Over Eggs


Rightside Up

Rightside Up


  • 2 tablespoons of olive oil
  • 1 carton of Egg whites or egg substitutes
  • 1-1/2 cup of grated low fat cheddar cheese
  • (save 1/2 cup for the top)
  • 1 sweet pepper diced
  • 1 large zucchini grated drained
  • 2 small red cold baked potatoes grated
  • 4 Turkey sausage patties chopped or Soy
  • sausage patties (or you can substitute
  • chopped turkey or ham)
  • 1 medium purple onion diced
  • 1 garlic clove diced
  • 1/2 cup of canned diced tomatoes
  • 1 tablespoon coriander powder
  • Garnish with fresh Cilantro leaves
  • Salsa
  • Plain yogurt or Greek yogurt Onion dip
Flipped Over

Flipped Over


I like to use cold baked potatoes for this recipe as they are easier to brown and they are drier than raw grated potatoes and fry up nicely.Sauté over medium heat the following: meats,onions, peppers, garlic, zucchini in a heavy  cast iron or stainless steel skillet make sure the handle of the skillet is oven safe. Cook until onions are tender.Drain mixture onto a paper towel.Next add in grated baked potatoes and spread around to cover the bottom of the skillet this will be the top of the egg dish if you flip it over, it will form kind of a crunchy crust. Add cooked sausage, onions, peppers, garlic and zucchini on top of potatoes, next pour egg whites over mixture,add chopped tomatoes and cheese. Cover with a lid until egg mixture sets. Place skillet under a broiler until mixture rises and cheese is melted and kind of crispy. Removed and let sit for a few minutes. Slice into sections, serves 4-6. Top the slice with salsa and instead of sour cream try plain non fat greek yogurt. Something new I found is Greek yogurt onion dip,it adds a bit more flavor as a garnish.


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Diabetic Cookbooks

Diabetic cooking and cookbooks will be the focus of this Blog. As I was diagnosed with Type 2 diabetes about 10 years ago, constantly I have searched for foods that I should eat. Even more frustrating was attempting to find recipes that I could use to cook the right foods. I am not much of a meat eater so the search has been more frustrating to find good recipes for vegetables that keep the carbohydrate content within the targeted range.

I have looked online for information and found it is very frustrating to want to control the disease but not sure, what you are eating is the right thing. I found a few recipes online and few books. I did have a session with the nutritional counselor at my doctor’s office. They were some help but as I said finding good food to eat that met my requirements was challenging.

I want to exchange ideas and help you find cookbooks that will help you cook the right foods. We really cannot eat fast food even the salads at the fast food are too large and many of the dressings contain high fructose corn syrup.

I hope that you will share your ideas and recipes. I plan to run a contest in September the best recipes will be featured on this Blog.

Lets find some tasty and exciting foods to cook!

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