The Easy Diabetes Diet Plan Cookbook - Breakfast Burrito

Breakfast Burrito

Ingredients:

Spinach (or other preferred leafy greens)

2 large eggs (The rule of thumb is a large egg is about 50 grams)

Tomatoes (for the salsa)

Pineapple (for the salsa)

Cilantro (for the salsa)

Cumin (for the salsa)

Cayenne pepper (for the salsa, optional)

Chicken broth

Whole-wheat tortilla

Preparation:

The great thing about this recipe is that everything can be prepared beforehand and you can just put the burrito together in the morning.

First, prepare the salsa. Core the tomatoes and cut into quarters. Remove the seeds until you’re only left with the outer fleshy part of the tomato. Dice the tomatoes until they’re about half a centimetre large (though you don’t have to be exact). Peel the pineapple, carefully removing the ‘eyes’. Slice a part of the fruit thinly then dice them or roughly chop. Chop up the cilantro, stem and leaves. Combine all of the ingredients together, adding the cumin and cayenne in small amounts until you get the salsa flavour that you like. Only add the spices in pinches, never in large amounts, so that you can control the heat and flavour. If you don’t like hot salsa, don’t add cayenne; use small amounts of white pepper instead. You can place the salsa in a jar and store it in the fridge.

You can add the spinach raw but for wraps and sandwiches, I prefer spinach blanched. To blanch the spinach, just drop them into salted boiling water until they wilt then scoop them out and squeeze the excess water out. You can blanch the spinach the night before and just place it in the chiller.

The scrambled egg is something you’ll have to do a la minute or last minute but it shouldn’t take too long. Add a few drops of olive oil in your non-stick pan and place on medium heat. Wash the egg, crack into a bowl, and scramble with a fork. Regular scrambled eggs will have milk but you’ll have to skip that part in this recipe. When the pan is hot, add the egg, and jostle with a silicon spatula until it is cooked and set aside.

To assemble your breakfast burrito, toast your tortilla inside a toaster or above a flame on your stove. Heat up a portioned amount of the spinach and the salsa (both should add up to complete the vegetable portion of the meal). You can place the ingredients on the tortilla in layers or you can mix them up in a bowl and place on the tortilla before wrapping it up into a burrito.

You can replace the egg with other kinds of protein like chicken breast or lean beef cuts which you can actually prepare the night before. You could even boil the chicken and use the leftover liquid as your chicken broth. Just remember to keep the protein portion at around 60 to 90 grams. 

This is an excerpt from the book: The Easy Diabetes Diet Plan Cookbook