Once you’ve been diagnosed with diabetes, maintaining a healthy diet is of utmost importance. I know that, for some of you, switching up your eating can seem overwhelming and, often, expensive. But fresh healthy food doesn’t have to cost you an arm and a leg—that’s why I love the “Budget Friendly” recipe suggestions that the American Diabetes Association shares on its website.
As a Houston podiatrist, I know that maintaining blood sugar levels is of utmost importance in protecting your feet from side effects like ulcers and loss of sensation, so I hope you’ll take the time to try some of the great, inexpensive recipes out there. Why not start with this good-for-the-whole-family Roasted Veggie Strata? The main course serves 8 and costs just under $10 to make—how about that?!
Ingredients
Cooking spray
- 1 (8-ounce) package sliced mushrooms
- 1 medium (6-ounce) sweet potato, peeled and diced
- 1 medium onion, diced
- 1 medium red bell pepper, seeded and diced
- ½ teaspoon salt-free Spike seasoning
- 2 eggs
- 4 egg whites
- 1 teaspoon dried mustard
- 2 tablespoons chopped fresh sage
- ½ teaspoon salt (optional)
- ½ teaspoon ground black pepper
- 8 (1.5-ounce) slices whole wheat bread
- ½ cup shredded Parmesan cheese, divided
Instructions
- Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray.
- Toss all of the vegetables together and spread evenly on the baking sheet. Spray the vegetables with 5-6 sprays of cooking spray and season with salt-free Spike seasoning.
- Roast the vegetables for 30 minutes, then set aside to cool slightly.
- Whisk together the eggs, egg whites, dried mustard, sage, salt (optional), and black pepper.
- Coat a 9x13-inch casserole dish with cooking spray. Tear four pieces of the whole wheat bread into pieces and layer them on the bottom of the casserole dish. Top with ½ the roasted vegetables and ¼ cup Parmesan cheese. Pour half the egg mixture over the bread, vegetables, and cheese.
- Repeat the layering process with the remaining torn bread, vegetables, cheese, and egg mixture. Press down on the casserole with a spatula to ensure all of the bread soaks in the egg mixture. Let the strata sit at room temperature for 15 minutes.
- Bake the strata for 30 minutes.
- To serve, cut the strata down the middle lengthwise, then cut down the middle width-wise. Cut each half down the middle width-wise again to make 8 equal servings.
