Diabetes-Friendly Breakfast Ideas
High-Protein Chocolate-Chip Raspberry Pancakes
Nonfat cottage cheese stands in for ricotta in these light, custardy pancakes. Add raspberries, chocolate chips, and orange zest to make them elegant and weekend-worthy. Raspberries also lend this recipe 3 grams of fiber per serving. Round out this special breakfast with two strips of turkey bacon per person, and your meal will still clock in at just 300 calories.
Makes 4 servings (about four small pancakes per person)
1½ cups nonfat cottage cheese
4 eggs, lightly beaten
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
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%.
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
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
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.