nopales con huevo (cactus & egg scramble) with beans and tortilla

Ready in 25 minutes | Serves 4

This quick, healthy meal is packed with seasonal veggies, rice, and your choice of eggs or beans.

Ingredients:

• 1 tbsp vegetable oil (or any cooking oil)
• 2 cups seasonal vegetables (from farmers market or frozen, like cabbage, zucchini, bell peppers, onions, or greens)
• 2 cloves garlic (or 1 tsp garlic powder)
• 4 eggs (or 1 can low-sodium black beans, drained and rinsed)
• 2 cups cooked brown rice (or white rice if more affordable)
• 1/2 tsp black pepper
• 1/2 tsp paprika or dried herbs (optional)
• Salt (optional, use lightly)

Instructions:

• Cook rice ahead of time or use leftovers.
• In a large skillet, heat oil over medium heat. Add garlic and chopped vegetables. Cook for 5–7 minutes until soft.
• Push veggies to the side. Crack in eggs and scramble until cooked (or stir in beans to heat through).
• Mix everything together and season with pepper and herbs.
• Serve over rice.

Diabetes plate breakdown:

• ½ plate: Mixed vegetables
• ¼ plate: Eggs or beans (protein)
• ¼ plate: Brown or white rice (carb)

Drink suggestion:

• Water with lemon or cucumber slices
• Unsweetened iced tea