Breakfast Recipes

Strawberries and Cream Pancakes

• Makes: 12 servings
• Serving Size: 2 pancake with 1 tablespoon cream cheese and 1/4 cup strawberries
• Carb Grams Per Serving: 22

Ingredients

•  3 cups coarsely chopped fresh strawberries
•  1 tablespoon finely shredded orange peel
•  1/4 cup orange juice
•  1 cup whole wheat pastry flour
•  1/2 cup all-purpose flour
•  1/4 cup oat flour or oat bran
•  2 tablespoons chia seeds or flax seeds
•  1 tablespoon sugar
•  1 tablespoon baking powder
•  1/4 teaspoon salt
•  1 1/2 cups fat-free milk
•  1/4 cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
•  2 tablespoons canola oil
•  3/4 cup whipped Greek cream cheese**, softened
•  1 -2 tablespoons orange juice

Directions

1.  In a medium bowl combine strawberries, orange peel and 1/4 cup orange juice. Cover and let stand for 20 to 30 minutes to blend flavors, stirring occasionally.
2.  In a large bowl stir together flours, seeds, sugar, baking powder, and salt. In another bowl use a fork to combine milk, egg, and oil. Add egg mixture all at once to flour mixture. Stir just until moistened (batter should be slightly lumpy).
3.  For each pancake, pour 2 tablespoons batter onto a hot, lightly greased griddle or heavy skillet. Spread batter to an even layer if necessary. Cook over medium heat for 1 to 2 minutes on each side or until pancakes are golden brown; turn over when surfaces are bubbly and edges are slightly dry. Keep pancakes warm in a 200 degrees F oven while making the rest.
4.  To serve, in a small bowl combine cream cheese and orange juice; spread evenly over pancakes. Top with strawberries.

Tip

• ** If you cannot find the Greek cream cheese, make your own. In a small bowl stir together 1/2 cup softened reduced-fat tub-style cream cheese with 1/4 cup nonfat Greek plain yogurt until smooth.

Nutrition Facts Per Serving:

Servings Per Recipe: 12
PER SERVING: 158 cal., 5 g total fat (1 g sat. fat), 8 mg chol., 242 mg sodium, 22 g carb. (3 g fiber, 7 g sugars), 6 g pro.

Diabetic Exchanges

Starch (d.e): 1.5; Fat (d.e): 1;

With a moderate amount of unsaturated fats, carbohydrates, sodium and sugar, this thus would help to lower down the glycemic index and thus helping to mantain a regular glucose level in the body.Furthemore, the low GI pancakes helps to keep you feeling fuller much longer. It takes longer to digest so sugar is absorbed more slowly into the bloodstream. As a result you’re less likely to experience a spike in your blood sugar level, you’ll remain sated for longer, and are less likely to overeat. 

Vegetable-Filled Omelets

• Makes: 4 servings
• Serving Size: 1 omelet with 1/2 cup filling
• Carb Grams Per Serving: 7

Ingredients

•  1/2 cup no-salt-added diced tomatoes with basil, garlic, and oregano, well drained
•  1/2 cup chopped, seeded cucumber
•  1/2 cup chopped yellow summer squash
•  1/2 of a ripe avocado, seeded, peeled, and chopped
•  2 eggs
•  1 cup refrigerated or frozen egg product, thawed
•  2 tablespoons water
•  1 teaspoon dried basil, crushed
•  1/4 teaspoon salt
•  1/4 teaspoon ground black pepper
•  Nonstick cooking spray
•  1/4 cup shredded reduced-fat Monterey Jack cheese with jalapeno chile peppers (1 ounce)
•  Snipped fresh chives (optional)

Directions

1.  For filling, in a medium bowl stir together tomatoes, cucumber, squash, and avocado. Set aside.
2.  In a medium bowl whisk together eggs, egg product, the water, basil, salt, and pepper. For each omelet, coat an 8-inch nonstick skillet generously with cooking spray. Heat skillet over medium heat. Add a generous 1/3 cup of the egg mixture to hot skillet. Quickly begin stirring eggs gently but continuously with a wooden spatula until mixture resembles cooked egg pieces surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg is set. Spoon 1/2 cup of the filling over one side of omelet. Carefully fold omelet over the filling. Very carefully remove omelet from skillet. Repeat to make four omelets total, using paper towels to wipe skillet clean and spraying with cooking spray between omelets.
3.  Sprinkle 1 tablespoon of the cheese over each omelet. If desired, garnish with chives.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 128 cal., 6 g total fat (2 g sat. fat), 97 mg chol., 357 mg sodium, 7 g carb. (3 g fiber, 4 g sugars), 12 g pro.

Diabetic Exchanges

Fat (d.e): 1; Mark as Free Exchange (d.e): 0; Lean Meat (d.e): 1.5; Vegetables (d.e): 1;

As eggs contain mainly protein and a little bit moderate amount of unsaturated fats, it will help take the edge off hunger and can speed up your weight loss, which, in turn can lower your blood sugar level. Plus, protein has a few other tricks up its sleeve. Pairing protein-rich foods with carbohydrates slows the rise in blood sugar.  In addition, protein causes your stomach to empty more slowly, so when the egg hits your stomach, they stick around a little longer. This in turn delays the starch from reaching your gut, where it's turned into glucose before entering your bloodstream. This delayed gastric emptying helps prevent sharp spikes in blood sugar. 

Pear-Ginger Pancakes

+ enlarge

• Makes: 4 servings
• Serving Size: 2 pancakes with about 2 tablespoons syrup
• Carb Grams Per Serving: 39

Ingredients

•  1/2 cup all-purpose flour
•  1/2 cup whole wheat flour
•  1 tablespoon packed brown sugar or brown sugar substitute* equivalent to 1 tablespoon brown sugar
•  2 teaspoons baking powder
•  1/4 teaspoon ground ginger
•  1/8 teaspoon salt
•  3/4 cup fat-free milk
•  1/4 cup refrigerated or frozen egg product, thawed, or 1 egg
•  2 tablespoons canola oil
•  1/2 of a medium pear, cored and finely chopped (1/2 cup)
•  1 recipe Apricot-Pear Syrup (see recipe below)

Directions

1.  In a medium bowl, combine all-purpose flour, whole wheat flour, brown sugar, baking powder, ginger, and salt. Make a well in the center of flour mixture; set aside. In a small bowl, whisk together milk, egg, and oil; stir in chopped pear. Add egg mixture all at once to flour mixture; stir just until moistened.
2.  For each pancake, pour 1/4 cup of the batter onto a hot, lightly greased griddle or heavy skillet, spreading batter into an even layer if necessary. Cook over medium heat for 2 to 4 minutes or until pancakes are golden, turning to second sides when pancakes have bubbly surfaces and edges are slightly dry. Keep pancakes warm in a 300 degrees F oven while cooking the remaining pancakes.
3.  Serve pancakes with warm Apricot-Pear Syrup.

Tip

• *Sugar Substitutes: Choose from Sweet'N Low Brown or Sugar Twin Granulated Brown. Follow package directions to use product amount equivalent to 1 tablespoon brown sugar.
• *Sugar Substitutes: PER SERVING WITH SUBSTITUTE: Same as above, except. 229 cal., 35 g carb., 242 sodium
• *Sugar Substitutes: Carb Choices: 2

Apricot-Pear Syrup

Ingredients

• 1/2 of a medium pear, cored and finely chopped (1/2 cup)
• 1 tablespoon lemon juice
• 2 tablespoons low sugar apricot preserves
• 1 tablespoon water
• 1/8 teaspoon ground ginger

Directions

1.  In a small saucepan, combine pear and lemon juice. Stir in preserves, water, and ginger. Heat over low heat until preserves are melted and mixture is warm, stirring occasionally. Makes about 1/2 cup.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 242 cal., 7 g total fat (1 g sat. fat), 1 mg chol., 243 mg sodium, 39 g carb. (4 g fiber, 13 g sugars), 7 g pro.

Diabetic Exchanges

Fruit (d.e): 0.5; Starch (d.e): 2; Fat (d.e): 1;

With a moderate amount of unsaturated fats, carbohydrates, sodium and sugar, this thus would help to lower down the glycemic index and thus helping to mantain a regular glucose level in the body.Furthemore, the low GI pancakes helps to keep you feeling fuller much longer. It takes longer to digest so sugar is absorbed more slowly into the bloodstream. As a result you’re less likely to experience a spike in your blood sugar level, you’ll remain sated for longer, and are less likely to overeat.