Veggie omelets are a wonderful way to kickstart your day, particularly when managing diabetes. Packed with fiber-rich vegetables, this dish helps maintain stable blood sugar levels while providing essential vitamins and minerals. Cooking the omelet in an air fryer keeps it light and simple without compromising on taste.
Prep Time: 10 minutes
Cook Time: 12 minutes
Portions: 4 servings
Glycemic Index (GI): 25 (Low)
Glycemic Load (GL): 3 (Low)
Ingredients:
- 4 large eggs
- 1/2 cup chopped tomatoes
- 1/2 cup diced mushrooms
- 1 cup fresh spinach leaves
- 1 tablespoon olive oil
- Fresh parsley or cilantro, chopped (for garnish)
- 1/4 cup low-fat cheese (optional, such as feta or mozzarella)
- Salt and pepper to taste
Instructions:
- Prepare the Vegetables:
- Wash the tomatoes, mushrooms, and spinach thoroughly.
- Chop the tomatoes into bite-sized pieces, dice the mushrooms, and leave the spinach leaves whole or roughly chop them.
- Prepare the Omelet Mix:
- In a medium-sized bowl, beat the eggs with a pinch of salt and pepper.
- Lightly grease silicone molds with olive oil to prevent sticking.
- Assemble the Omelets:
- Pour the beaten eggs into the silicone molds, filling them halfway.
- Add the prepared tomatoes, mushrooms, and spinach evenly across all molds.
- Cook in the Air Fryer:
- Preheat the air fryer to 350°F (175°C).
- Place the silicone molds in the air fryer basket, ensuring they do not touch each other.
- Cook for 10-12 minutes, checking halfway through. The omelet should be firm and fully set once done.
- Enhance the Flavor:
- Remove the molds from the air fryer and let the omelets cool for a minute before taking them out.
- Garnish with chopped parsley or cilantro.
- Optionally, sprinkle with low-fat cheese for added creaminess.
- Serve:
- Serve the veggie omelets warm with a side of fresh fruit or a slice of whole-grain toast.
- For those who enjoy some heat, add a dash of hot sauce or sprinkle with chili flakes.
Enjoy these delicious, healthy veggie omelets as part of your morning routine—a great way to manage diabetes while enjoying a flavorful, satisfying meal!