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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"To eat well in England you should have breakfast three times a day."

-W. Somerset Maugham, Author

The refrigerator light goes on...

I love the yams diced and cooked with the leek like home fries and then made into a tortilla. Its really delicious and a complete breakfast.

Separating Eggs

I usually separate my eggs with my hands. As I mentioned in the sidebar on egg safety, eggs can be contaminated with bacteria. Wash your hands before and after handling eggs. Simply crack the egg and let it drop into your cupped fingers. The white will slide between your fingers and into the bowl waiting below (you did have a bowl under your hands, didn't you?)


 

Yam and Leek Tortilla



Servings = 2 | Serving size =1/2 tortilla

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe makes good leftovers for sandwiches and such. Multiplying this recipe requires multiple skillets.

1 tsp olive oil
1 large leek (cleaned and sliced crosswise)
8 ounces yams (peeled and cut into 1/4 inch cubes)
1/4 tsp salt
fresh ground black pepper (to taste)
1/4 tsp dried thyme leaves
1/4 tsp dried oregano
2 large egg whites
2 large eggs
1 Tbsp water

Preheat the oven to 325F.

Place a medium skillet over medium high heat.

When the pan is hot add the oil and the leeks. Cook for about 5 minutes, stirring frequently.

Add the diced yams and cook for about two minutes. Stir and cover. Reduce the heat to medium and cook for about 12 15 minutes, tossing frequently.

Add the salt, pepper, thyme and oregano. Toss well.

Whisk the eggs, egg whites and water together until fluffy. Pour over the top of the leek and yams and then place the pan in the oven.

Cook for about 10 to 12 minutes, or until the egg is set.

Serve.

Nutrition Facts

Serving size = 1/2 tortilla

Servings = 2

.

Amount Per Serving

Calories 328 Calories from Fat 72
  % Daily Value
Total Fat 7g 12%
    Saturated Fat 2g 7%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 212mg 71%
Sodium 454mg 17%
Total Carbohydrates 52g 17%
    Dietary Fiber 8g 26%
    Sugars 7g  
Protein 14g  
Vitamin A 54% Vitamin C 62%
Calcium 13% Iron 25%
Vitamin K 74 mcg Potassium 1304 mg
Magnesium 74 mg