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Diabetes-Friendly Breakfast Ideas

Start your day off right with these healthy recipes.

High-Protein Chocolate-Chip Raspberry Pancakes continued...

¼ tsp vanilla extract

1 tsp orange zest (optional)

1 tbsp sugar

½ cup whole wheat pastry flour

2 tbsp chocolate chips

Nonstick cooking spray

1½ cups raspberries, fresh or frozen

Directions

1. In a food processor, blend cottage cheese, eggs, vanilla extract, orange zest, if using, and sugar until smooth.

2. Add whole wheat pastry flour and chocolate chips and pulse 2–3 times or until flour is just incorporated (don't overmix).

3. Spray a large nonstick skillet with cooking spray and heat over medium heat. When pan is hot enough, pour pancake batter in ¼-cup servings.

4. When pancakes start to bubble, scatter raspberries over top, and flip to cook the other side, about 1 minute.

Per serving: 261 calories, 20 g protein, 26 g carbohydrate, 8 g fat (4 g saturated fat), 172 mg cholesterol, 410 mg sodium, 5 g fiber, 9 g sugar. Calories from fat: 28%.

Breakfast Tacos

Who says tacos are just for dinner? This veggie-enhanced twist on the classic breakfast burrito keeps carbs low while maximizing fiber. One whole egg delivers vitamin A, while two extra egg whites boost the protein.

Makes 1 serving

Ingredients

2 small corn tortillas

2 tbsp unsalted canned black beans

1 cup washed spinach or baby spinach

1 tsp canola oil

1 egg and 2 egg whites, beaten together

2 tbsp salsa fresca

pepper to taste

Directions

1. Place corn tortillas on a toaster-oven tray; top each with 1 tbsp black beans. Heat in a 350-degree toaster oven until tortilla and beans are heated through. (They should be ready when other ingredients are done cooking.)

2. In a small sauté pan, cook spinach with a little water over medium heat until wilted. Remove from pan, drain excess liquid, and set aside.

3. Add oil to the pan and heat. Add beaten eggs to pan and use a spatula to scramble the eggs.

4. When eggs are done, divide eggs and spinach between the two tortillas. Top with salsa fresca and pepper. 

Per serving 285 calories, 18 g protein, 30 g carbohydrate, 11 g fat (2 g saturated fat), 164 mg cholesterol, 410 mg sodium, 5 g fiber, 2 g sugar. Calories from fat: 35%.

Mango-Ginger Smoothie

Nonfat Greek yogurt is an impressive source of lean protein. It makes this smoothie a creamy, satisfying drink that's fat-free and low in sodium. An added bonus: You get an entire cup of fruit in this one drink.

Makes 1 serving

Ingredients

½ cup frozen mango chunks

½ banana

6 oz nonfat plain Greek yogurt

¼ cup skim milk

1 tsp maple syrup or honey

¼ tsp vanilla extract

1 tsp freshly grated ginger root (peel before grating)

Directions

Add all ingredients to blender and blend on high until smooth and creamy.

Per serving

230 calories, 20 g protein, 40 g carbohydrate, 0 g fat (0 g saturated fat), 9 mg cholesterol, 113 mg sodium, 3 g fiber, 32 g sugar. Calories from fat: 1%.

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Reviewed on January 15, 2014

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