The Instant Pot diabetes cookbook Simple recipes for healthy home cooking

Sample Recipe: Custard Cup Frittatas Individual frittatas packed with veggies and topped with cheddary cheese...and "portion control", too! Enjoy them topped with cheese straight from the ramekin or run a knife around the outer edges, flip them onto a plate and crown them with cheese...either way, they're colorful and very very satisfying!   Hands On Time: 16 minutes Hands Off Time: 26 minutes Total Time: 42 minutes (plus 5 minutes stand time) Serves: 4 Serving Size: 1 cup   Ingredients 1 1/3 cups frozen corn kernels, thawed 1 cup chopped kale 1 cup chopped red bell pepper 1 cup finely chopped green onion (green and white parts total) 4 eggs 4 egg whites 1/4 tsp. dried thyme leaves 1/4 tsp. plus 1/8 tsp. salt, divided use 1 cup water 2 oz. grated reduced-fat sharp cheddar cheese   Directions Coat four (6-oz.) ramekins with cooking spray. Divide the corn, kale, bell pepper and onions evenly between the ramekins. Press down with back of spoon to pack slightly. Whisk together the eggs, egg whites, thyme and 1/4 tsp. salt in a 2-cup measuring cup with a spout or a medium bowl and slowly pour over each serving. Coat four 6-inch squares of foil with cooking spray and cover cups individually with a sheet of foil, coated side down. Add 1 cup water to pressure cooker pot, add trivet and 3 ramekins. Stack the fourth ramekin on top of other ramekins. Seal lid, close valve, press Manual button to 10 minutes. Use a natural pressure release for 10 minutes followed by a quick pressure release. When valve drops, carefully remove the lid. Remove ramekins and remove foil. Sprinkle evenly with the remaining 1/8 tsp. salt and cheese. Let stand 5 minutes for peak flavors and texture.   Cook's Note: When coating ramekins with cooking spray, place the ramekins in your kitchen sink and spray them there rather than on your counter or holding them in the air...it makes for an easy cleanup!   Cook's Note: Thaw frozen veggies fast by placing in a colander and running under cold water until they are flexible. Drain well before using.   Choices/Exchanges  1/2 Starch, 1 Nonstarchy Vegetable, 2 Medium-Fat Protein   Basic Nutritional Values: Calories 200; Calories from Fat 70, Total Fat 8.0 g; Saturated Fat 3.1 g; Trans Fat 0.0 g; Cholesterol 195 mg; Sodium 440 mg; Potassium 410 mg; Total Carbohydrate 15 g; Dietary Fiber 3 g; Sugars 4 g; Added Sugars 0 g; Protein 16 g; Phosphorus 240 mg Excerpted from The Instant Pot Diabetes Cookbook: Simple Recipes for Healthy Home Cooking by Nancy Hughes All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.