'Louisiana Healthcare Connections and the LSU AgCenter have teamed up to produce the video series ‘Build a Healthy Meal.’ In this series, we show you how to prepare easy, healthful and tasty dishes using simple kitchen equipment and low-cost ingredients that can be found at your local dollar store or grocery store. Also, we show you how to “build” healthy meals that are diabetes-friendly that you and your family will enjoy! In this segment, LSU AgCenter area nutrition agent, Tamika Jones, demonstrates how to make a quick and easy, balanced breakfast. These breakfast burritos are the perfect on-the-go meal for busy mornings, and the best part is, they have a lot of variety, making them diabetes-friendly. Ham and Cheese Breakfast Burrito 4 eggs 4 egg whites Dash of hot pepper sauce ¼ teaspoon black pepper 2 tablespoons shredded cheddar cheese, reduced fat Vegetable cooking spray ¼ cup onion, diced ¼ cup green pepper, diced 4 slices reduced sodium deli ham, chopped 4 whole wheat tortillas 4 tablespoons salsa 1. In a medium bowl, add the eggs, egg whites, hot pepper sauce, black pepper, and cheese then scramble with a fork. 2. Spray a medium non-stick pan with cooking spray and heat over medium heat. 3. Add the onions and green peppers to the hot pan and cook for about 5 minutes. 4. Add the ham and saute for about 2-3 minutes. 5. Reduce the heat to low and add the eggs to the pan. Gently stir the eggs with a spoon or spatula and continue lightly cooking over low heat until the eggs are fully cooked and set. 6. Evenly divide the egg mixture into 4 servings. Spoon each portion of the egg mixture into a tortilla and top the eggs with 1 tablespoon salsa. 7. Fold the tortilla to close. 8. Wrap each burrito in tin foil, then place them in a plastic quart bag to save them in the fridge or freezer. Serves: 4 Preparation time: 10 minutes Cooking time: 10 minutes Source: American Diabetes Association Recipes Serve with a side of fresh fruit and a glass of low-fat or fat-free milk. You could swap the milk for calcium-fortified soymilk if you are lactose intolerant. Spinach and Parmesan Breakfast Burrito 4 eggs 4 egg whites Vegetable cooking spray ½ medium onion, chopped or 1/2 tbsp onion powder ½ medium bell pepper, chopped 1 clove garlic, chopped, or ½ tsp garlic powder 1/3 cup low-fat or fat-free milk 2 tablespoons grated parmesan ½ teaspoon salt ¼ teaspoon black pepper 2 cups fresh baby spinach leaves 4 whole wheat tortillas 1. Spray a large pan with vegetable cooking spray and heat over medium heat. 2. Add onion, bell pepper, and garlic. Cook until tender and golden. 3. While the vegetables are cooking, in a bowl add eggs, milk, and parmesan cheese. Season with salt and pepper. Scramble the egg mixture with a fork. 4. Once the onions are golden, add the spinach and cook until they start to wilt. Continue to stir the spinach while it cooks. 5. Reduce the heat to low, pour the egg mixture into the skillet, and allow them to cook. 6. Evenly divide the egg mixture into 4 servings. Spoon each portion of the egg mixture into a tortilla. 7. Fold the tortilla to close. 8. Wrap each burrito in tin foil, then place them in a plastic quart bag to save them in the fridge or freezer. Serves: 4 Preparation time: 10 minutes Cooking time: 10 minutes Source: LSU AgCenter Serve with a side of fresh fruit and a glass of low-fat or fat-free milk. You could swap the milk for calcium fortified soymilk if you are lactose intolerant. i DIABETES EDUCATION TIPS: • Make half your plate non-starchy vegetables. • Use less salt and more herbs and spices to season dishes. FOOD SAFETY TIPS: • Avoid cross-contamination by washing hands, work surfaces, cutting boards and utensils thoroughly with soap and hot water after being in contact with raw eggs. • Cook egg dishes to an internal temperature of 160o F. • Store leftovers in the refrigerator for 3-4 days or in the freezer for 2-3 months. COOKING TIPS: • For tips on chopping vegetables please watch the LSU AgCenter’s video ‘Build a Healthy Meal: “Properly cutting Vegetables.”’ https://www.youtube.com/watch?v=IYeuP222Y_I Visit us at our website: www.LSUAgCenter.com/BuildAHealthyMeal About Louisiana Healthcare Connections Established to deliver quality healthcare through local, regional and community-based partners, Louisiana Healthcare Connections is a Healthy Louisiana Plan headquartered in Baton Rouge, La. Louisiana Healthcare Connections exists to improve the health of its members through focused, compassionate and coordinated care. Because Louisiana Healthcare Connections believes healthy is a way of life, its members benefit from programs and services designed for personal well-being. For more information, visit www.LouisianaHealthConnect.com.'
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