Balanced breakfast meals often include eggs. And there is a good explanation for that. Eggs are known to be one of the most wholesome foods around. Eggs are contain protein, vitamins, minerals and are free of carbohydrates. They are an amazing option whether you are looking for a low-calorie breakfast meal, or meal for any time of the day.
Eggs and green vegetables provide nutrients that can aid lower the risk of disease, they stimulate a greater feeling of overall well-being, and with no sugars or carbohydrates, it’s also an ideal meal to add to a diabetic meal plan.
Eggs are a nice low-calorie breakfast meal.
Asparagus and spinach are nutrient-packed vegetables; both the Asparagus and Spinach contain fiber that helps your digestion. These vegetables stabilise your blood sugar levels and lower the risk of colon cancer and constipation.
Besides, these high-nutrient vegetables contain potassium that helps regulate blood pressure and plays a vital role in muscle contraction and building. These vegetables are also high in Vitamins A and C which are great for your eyesight as well as the production of collagen, which provides elasticity to your skin and strengthens the connective tissues.
Eggs: The Perfect Low-Calorie Breakfast Option
Eggs are one of the most complete food sources, helping to promote cellular activity.
Getting enough of high-quality protein from eggs and lots of vitamins and minerals from vegetables such as spinach and asparagus can constitute a meal that meets your daily nutrient requirement and as we have already mentioned makes a great low-calorie breakfast meal.
This egg recipe is a good option, and not just because it is low calorie and a suitable diabetic breakfast but because it tastes good too!
Many people can be a little scared of poaching eggs but it is a great way to eat these little gems without having to add any additional fat like you do when you fry or scramble your eggs. So it actually is one of the healthiest ways to cook an egg.
The key for a healthy low-calorie breakfast is to turn your dull poached eggs into a flavor-packed meal by adding some low-calorie veggies and herbs and spices.
You could even turn it into a complete meal by adding a slice of toast.
Below is an easy diabetic-friendly low-calorie breakfast recipe for you to try.
Poached Eggs, Asparagus, and Spinach
Turn your dull poached eggs into a flavor packed meal by adding some low-calorie veggies.
- 1 poached egg
- 8 asparagus spears (medium)
- 1 cup raw baby spinach
- 1 cup of sliced button mushrooms (or similar)
- spray oil
- chili flavor
- garlic or onion flavor
- a squeeze of lemon juice
- fresh herbs of choice – parsley, chives, basil, thyme
Calories: Total = 148 calories per serving
Add a second poached egg for a heartier meal bringing total to 222 calories
For the Asparagus and Spinach mix:
Take your frying pan, put it on the heat and add a little oil. When the pan is hot add the mushrooms, add the garlic, chili powder/ flakes and/ or onion powder and sauté gently for 3-4 minutes. Add fresh herbs. (Be sure to save a small amount for plating up.) Then add to asparagus spears to one half of the pan and saute for another 1 minute.
For the poached eggs:
Boil about 2 inches of water in a saucepan. When the water has boiled, turn down the heat until the water is just below a simmer. Using fresh eggs swirl the water, gently break the egg, dropping it fast into the water, Poach for 4 minutes.(If eggs are not super fresh add some white vinegar to the water it will help the egg to hold the shape when poaching.)
1) Make a bed of baby spinach leaves on the plate, top with 6 asparagus spears and mushroom mix
2) Place the poached egg on top
3)Add salt and pepper to taste. Drizzle some lemon juice over the top of the bring the meal alive and sprinkle over any saved herbs and a few chili flakes