People with diabetes can enjoy the same healthy meals as the whole family.  Read our healthy cooking fact sheet for ideas on how to make small changes to your favourite recipes.
 
Some great ways to make recipes healthier are to:
  • add extra fibre
  • add extra fruit & vegetables
  • reduce the amount of sugar, salt, or saturated fat

Our recipe of the month is recommended by our dietitians using Diabetes Australia’s own recipe guidelines.

Diabetes Victoria members have access to a large range of recipes and meal plans that meet our nutrition guidelines. Find out more about membership.

Omelette with spinach, mushrooms and macadamias 

Serves: 1
Type of meal: Main meal

Ingredients
Cooking oil spray (such as canola or olive oil) 
75g sliced swiss brown mushrooms 
2 slices red capsicum 
50g baby English spinach 
2 eggs, lightly beaten 
2 tablespoons water
Cracked black pepper 
2 teaspoons chopped flat leaf parsley, to serve
1/2 teaspoon finely grated lemon rind
30g chopped toasted macadamias 

Method
  1. Spray a non-stick frying pan with cooking spray. 
  2. Saute mushrooms and capsicum until golden and tender. Saute spinach until wilted. Remove from pan and wipe out pan. 
  3. Combine whisked eggs, water and pepper and add to the pan. Cook over medium- low heat until omelette is just firm then fold over in half. 
  4. Combine the parsley, lemon rind and macadamias in a seperate bowl. Transfer the omelette to a plate, spoon over sauteed vegetables and top with macadamia mix. Enjoy! 
Nutrition information
per serve (320g per serve)       
Energy                   1675 kJ           
Protein                   20g               
Fat, total                34 g                 
 - saturated            6 g               
Carbohydrate        4 g             
 - sugars                3 g               
Sodium                  160 mg           
Fibre                      5 g               

Recipe and image credit
Nuts for life 
https://www.nutsforlife.com.au/recipes/breakfast/omelette-with-spinach-mushrooms-and-macadamias-gfv/