Chapter 4

Breakfasts

IN THIS CHAPTER

check Transforming traditional breakfast recipes

check Starting your day off right with diabetes-friendly breakfast dishes

We’ve all heard that breakfast is the most important meal of the day. But breakfast can also be a difficult meal for people with diabetes. So many traditional breakfast foods — such as breads, sugary pastries, pancakes, bacon, and sausage — are high in carbohydrate and/or fat, two nutrients that people with diabetes need to monitor in their diets. Fortunately, you don’t have to give up on hearty French toast, savory sausage, golden hash browns, or other breakfast classics just because you have diabetes. A few simple ingredient changes can go a long way toward making your favorite breakfast dishes diabetes friendly!

The recipes in this chapter swap out some of the less-than-healthy ingredients in breakfast foods for options that are lower in fat or higher in fiber and other nutrients. Using whole-wheat bread instead of white bread or replacing some or all of the white flour in a recipe with whole-wheat flour can make dishes like pancakes and French toast more nutritious. Try substituting lean breakfast meats, such as the Turkey Sausage Patties, and low-fat or fat-free dairy for higher-fat ingredients in your favorite dish. Looking to incorporate veggies into your morning? Savory breakfast recipes like Hash Browns, Italian Frittata, Western Omelet, and other egg dishes are a delicious way to squeeze more nonstarchy vegetables into your meal plan.

People with diabetes can still enjoy a hearty homemade breakfast, especially if they make a few health-conscious adjustments to traditional recipes. This chapter shows you how! So make time for breakfast each morning and start your day off right with these incredible recipes.

Baked French Toast with Raspberry Sauce

PREP TIME: ABOUT 5 MIN PLUS CHILLING TIME | COOK TIME: 30 MIN | SERVINGS: 4 | SERVING SIZE: 2 SLICES

INGREDIENTS

1 cup egg substitute

⅔ cup fat-free milk

1 teaspoon cinnamon

½ teaspoon nutmeg

8 slices whole-wheat bread

2 cups frozen or fresh raspberries

1 tablespoon orange juice

1 teaspoon vanilla extract

2 teaspoons cornstarch

DIRECTIONS

1 In a medium bowl, beat together the egg substitute, milk, cinnamon, and nutmeg.

2 In a casserole dish, lay the bread slices side by side. Pour on the egg-milk mixture, cover, and refrigerate overnight.

3 The next day, bake the French toast at 350 degrees for about 30 minutes until golden brown and slightly puffed.

4 To make the raspberry sauce, puree the raspberries in a blender. Strain to remove the seeds.

5 In a small saucepan, combine the pureed berries with the orange juice, vanilla, and cornstarch. Bring to a boil and cook for 1 minute until the mixture is thickened. Serve over French toast.

PER SERVING: Choices/Exchanges: 2 Starch, ½ Fruit, 1 Lean Protein; Calories 230 (from Fat 20); Fat 2.5g (Saturated 0.5g, Trans 0.0g); Cholesterol 0mg; Sodium 390mg; Potassium 400mg; Total Carbohydrate 37g (Dietary Fiber 8g; Sugars 8g); Protein 15g; Phosphorus 190mg.

Fresh Blueberry Pancakes

PREP TIME: ABOUT 5 MIN | COOK TIME: 10 MIN | SERVINGS: 8 | SERVING SIZE: TWO 4-INCH PANCAKES

INGREDIENTS

1 cup whole-wheat flour

1½ teaspoon baking powder

Zest of 1 lemon

1 teaspoon cinnamon

1 egg white

¾ cup low-fat buttermilk

¼ cup fat-free vanilla yogurt

1 tablespoon canola oil

½ cup fresh blueberries, washed and drained

DIRECTION

1 In a medium bowl, combine the flour, baking powder, lemon zest, and cinnamon; set aside.

2 In a small bowl, combine the egg white, buttermilk, yogurt, and oil, and mix well. Add the wet mixture to the dry ingredients, stirring until moistened. Then gently fold in the blueberries.

3 Coat a griddle or skillet with cooking spray. Pour 2 tablespoons of batter for each pancake onto a hot griddle. Turn the pancakes when the tops are covered with tiny bubbles and the edges are golden brown.

PER SERVING: Choices/Exchanges: 1 Starch, ½ Fat; Calories 90 (from Fat 20); Fat 2.5g (Saturated 0.3g, Trans 0.0g); Cholesterol 0mg; Sodium 105mg; Potassium 120mg; Total Carbohydrate 14g (Dietary Fiber 2g; Sugars 3g); Protein 4g; Phosphorus 165mg.

Griddle Corn Cakes

PREP TIME: ABOUT 5 MIN | COOK TIME: 10 MIN | SERVINGS: 6 | SERVING SIZE: 2 PANCAKES

INGREDIENTS

1 cup whole-wheat flour

2 teaspoons baking powder

1 tablespoon fructose

¾ cup low-fat buttermilk

1 egg white

2 tablespoons canola oil

1 cup corn kernels (frozen or fresh; if frozen, defrost)

DIRECTIONS

1 In a medium bowl, combine the flour, baking powder, and fructose.

2 In another bowl, combine the buttermilk, egg white, and oil. Stir in the corn kernels. Slowly add the wet mixture to the dry ingredients, just to blend. A few lumps will remain.

3 On a heated nonstick griddle, pour ¼ cup batter per cake. Cook cakes for about 3 minutes, flip them over, and cook 1–2 minutes more, until golden brown. Serve.

PER SERVING: Choices/Exchanges: 1½ Starch, 1 Fat; Calories 150 (from Fat 50); Fat 6.0g (Saturated 0.6g, Trans 0.0g); Cholesterol 0mg; Sodium 160mg; Potassium 190mg; Total Carbohydrate 23g (Dietary Fiber 3g; Sugars 4g); Protein 5g, Phosphorus 270mg.

Hash Browns

PREP TIME: ABOUT 5 MIN | COOK TIME: 10 MIN | SERVINGS: 4 | SERVING SIZE: ½ CUP

INGREDIENTS

2 large baking potatoes (about 10 ounces each), unpeeled

2 tablespoons minced onion

2 tablespoons minced red pepper

2 tablespoons minced green pepper

1 garlic clove, minced

½ teaspoon paprika

⅓ teaspoon salt

⅛ teaspoon freshly ground black pepper

¼ teaspoon finely chopped fresh baby dill

DIRECTIONS

1 With a hand grater or a food processor with grater attachment, shred each potato. In a large bowl, combine the potatoes with the remaining ingredients.

2 Coat a large skillet with cooking spray and place over medium heat until hot.

3 Pack the potato mixture firmly into the skillet; cook for 6–8 minutes or until the bottom is browned. Invert the potato patty onto a plate and return to the skillet, cooked side up.

4 Continue cooking over medium heat for another 6–8 minutes until the bottom is browned. Remove from heat and cut into 4 wedges.

PER SERVING: Choices/Exchanges: 1½ Starch; Calories 110 (from Fat 0); Fat 0.0g (Saturated 0.0g, Trans 0.0g); Cholesterol 0mg; Sodium 200mg; Potassium 590mg; Total Carbohydrate 24g (Dietary Fiber 3g; Sugars 2g); Protein 3g; Phosphorus 80mg.

Italian Frittata

PREP TIME: 10 MIN | COOK TIME: 30 MIN | SERVINGS: 6 | SERVING SIZE: 1 WEDGE

INGREDIENTS

2 tablespoons extra-virgin olive oil

2 medium yellow onions, sliced thinly

6 large eggs, beaten until foamy

2 cups mixed steamed vegetables (try chopped broccoli, asparagus, and red bell peppers)

2 teaspoons garlic, minced

1 bunch fresh basil, finely chopped

½ teaspoon freshly ground black pepper

¼ cup freshly grated Parmigiano-Reggiano cheese, for garnish

DIRECTIONS

1 Preheat the oven to 350 degrees. Add the oil to a large, wide, ovenproof skillet and heat over medium heat.

2 Add the onions and sauté until lightly golden, approximately 5–10 minutes.

3 In a large bowl, combine the remaining ingredients (except the cheese), and add to the skillet.

4 Place the skillet in the oven and bake the frittata for 14–17 minutes until set. Remove from the oven and loosen the edges with a spatula. Sprinkle with grated cheese, cut into wedges, and serve.

PER SERVING: Choices/Exchanges: 2 Nonstarchy Vegetable, 1 Medium-Fat Protein, 1 Fat; Calories 160 (from Fat 90); Fat 10.0g (Saturated 2.9g, Trans 0.0g); Cholesterol 190mg; Sodium 105mg; Potassium 340mg; Total Carbohydrate 9g (Dietary Fiber 3g; Sugars 4g); Protein 9g; Phosphorus 175mg.

Mini Breakfast Quiches

PREP TIME: 10 MIN | COOK TIME: 20 MIN | SERVINGS: 6 | SERVING SIZE: 2 INDIVIDUAL QUICHES

INGREDIENTS

4 ounces diced green chilies

¼ cup diced pimiento

1 small eggplant, cubed

3 cups precooked brown rice

½ cup egg whites

⅓ cup fat-free milk

½ teaspoon cumin

1 bunch fresh cilantro or Italian parsley, finely chopped

1 cup shredded reduced-fat cheddar cheese, divided

DIRECTIONS

1 Preheat the oven to 400 degrees. Spray a 12-cup muffin tin with nonstick cooking spray.

2 In a large mixing bowl, combine all the ingredients except ½ cup of the cheese.

3 Add a dash of salt and pepper, if desired.

4 Spoon the mixture evenly into muffin cups, and sprinkle with the remaining cheese. Bake for 12–15 minutes or until set. Carefully remove the quiches from the pan, arrange on a platter, and serve.

PER SERVING: Choices/Exchanges: 1½ Starch, 2 Nonstarchy Vegetable, 1 Lean Protein, ½ Fat; Calories 230 (from Fat 45); Fat 5.0g (Saturated 2.7g, Trans 0.0g); Cholesterol 10mg; Sodium 230mg; Potassium 420mg; Total Carbohydrate 35g (Dietary Fiber 4g, Sugars 5g); Protein 12g; Phosphorus 255mg.

Turkey Sausage Patties

PREP TIME: 10 MIN | COOK TIME: 10 MIN | SERVINGS: 4 | SERVING SIZE: 2 OUNCES

INGREDIENTS

½ pound extra-lean ground turkey breast

2 tablespoons low-sodium beef broth

½ tablespoon lemon juice

2 tablespoons Homemade Seasoned Bread Crumbs (see Chapter 14)

⅛ teaspoon fennel seeds

⅛ teaspoon freshly ground black pepper

⅛ teaspoon ground red pepper

DIRECTIONS

1 In a large bowl, combine all the ingredients; cover, and set aside for at least 15–20 minutes (refrigerate if overnight).

2 Coat a large skillet with cooking spray, and place over medium heat until hot.

3 Shape the mixture into 4 patties, and place in the hot skillet. Fry the patties for 5–6 minutes on each side, remove, and let drain on paper towels.

4 Transfer to a serving platter, and serve while hot.

TIP: Prepare these patties 1 day in advance, and the flavor will be even better the next day.

PER SERVING: Choices/Exchanges: 2 Lean Protein; Calories 80 (from Fat 15); Fat 1.5g (Saturated 0.3g, Trans 0.0g); Cholesterol 30mg; Sodium 50mg; Potassium 170mg; Total Carbohydrate 1g (Dietary Fiber 0g, Sugars 0g); Protein 15g; Phosphorus 140mg.

Western Omelet

PREP TIME: ABOUT 5 MIN | COOK TIME: 10 MIN | SERVINGS: 2 | SERVING SIZE: ½ OMELET

INGREDIENTS

1½ teaspoons canola oil

¾ cup egg whites

¼ cup minced lean ham

2 tablespoons minced green bell pepper

2 tablespoons minced onion

⅛ teaspoon freshly ground black pepper

DIRECTIONS

1 In a medium nonstick skillet over medium-low heat, heat the oil.

2 In a small mixing bowl, beat the egg whites slightly, and add the remaining ingredients along with a dash of salt, if desired. Pour the egg mixture into the heated skillet.

3 When the omelet begins to set, gently lift the edges of the omelet with a spatula, and tilt the skillet to allow the uncooked portion to flow underneath. Continue cooking until the eggs are firm. Then transfer to a serving platter.

PER SERVING: Choices/Exchanges: 2 Lean Protein, ½ Fat; Calories 110 (from Fat 40); Fat 4.5g (Saturated 0.6g, Trans 0.0g); Cholesterol 10mg; Sodium 380mg; Potassium 240mg; Total Carbohydrate 2g (Dietary Fiber 0g, Sugars 1g); Protein 15g; Phosphorus 60mg.

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