Diabetes Forecast

Green Vegetable Egg Tortilla

Per Serving

Green Vegetable Egg Tortilla

Makes: 4
Serving Size: 1/4 tortilla
Calories 100
Fat 5 g
Saturated Fat 2 g
Trans Fat 0 g
Carbohydrate 7 g
Fiber 1 g
Sugars 3 g
Cholesterol 185 mg
Sodium 340 mg
Potassium 350 mg
Protein 9 g
Phosphorus 165 mg
Choices: Starch 1, Medium Fat Protein 1
  • Makes: 4
  • Serving Size: 1/4 tortilla
  • Preparation Time: 10 minutes
  • Cooking Time: 20–25 minutes


2 green onion stalks, finely sliced
2 broccoli crowns, finely sliced (about 1 cup)
1/2 cup cubed Roma tomato (about 1 whole tomato)
1 cup spinach, thinly sliced
1/2 tsp. kosher salt
1 tsp. garlic powder
1 tsp. oregano
1/4 tsp. cracked black pepper
1/2 tsp. smoky paprika
4 whole eggs, whisked
1/2 cup fat-free milk (whisked into the eggs)


  1. Preheat the oven to 350 F.
  2. Add the green onion, broccoli, tomato, spinach, salt, garlic powder, oregano, black pepper, and paprika to a bowl. Toss the ingredients well, making sure the greens are well covered with the spices.
  3. Preheat an ovenproof, nonstick pan over medium heat. Add the vegetables and sauté until the ingredients are cooked through, about 2 minutes.
  4. In a medium bowl, add the eggs and the milk. Whisk the eggs and the milk together until combined. Add the eggs-and-milk combination to the pan and stir with a wooden or plastic spoon. Make sure the ingredients are evenly spread out. Place the pan in the middle rack of the preheated oven and set the timer for 10 minutes. The dish is done when you can insert a toothpick in the middle of the dish and it comes out clean.
  5. Remove the pan from the oven and let it rest on the stovetop for a couple of minutes so the eggs settle and don't fall apart when serving.

From the book Chef Ronaldo's Sabores de Cuba: Diabetes-Friendly Traditional and Nuevo Cubano Cuisine.


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