The Diabetes Society

As a diabetic it can sometimes be hard to find something to eat-and-run, especially at breakfast. For those who are traveling check out the restaurants in Boise and their lite menu breakfast items. However, when you are at home and not on the road the recipes in this article will give you ideas for a quick, easy, and tasty diabetic breakfast. Granola Bars are often high in sugar, the same is true of muffins. Biscuits aren’t the best thing for a diabetic, either. So it can often be hard to fine an eat-on-the run breakfast. The Breakfast Panini makes an excellent breakfast sandwich for a busy person. And the Scrambled Egg Pocket sandwich below is perfect to grab and go.

BREAKFAST PANINI

4 slices whole-grain bread of your choice
1/4 cup chopped bell pepper
1 thinly sliced green onion
1/3 cup cooked ham, chopped
2 eggs or 1/2 cup egg substitute
freshly ground black pepper to suit taste
2 slices reduced-fat cheese of your choice
nonstick cooking spray

Spray a small skillet with nonstick cooking spray and heat over medium heat. Add the bell pepper and onion; cooking while stirring until veggies begin to soften. Stir in the ham.

In a small bowl beat the eggs with the black pepper and pour over the ham mixture in skillet. Cook for a couple of minutes, stirring often, until the eggs are almost set.

Heat grill pan (or a medium skillet). Spray 1 side of each bread slice with the nonstick cooking spray (I like to use the butter flavored spray.) On the unsprayed side of two of the slices, place a slice of the cheese topped with half the egg mixture. Place the unsprayed side of the remaining bread slices over the egg mixture.

Grill the sandwiches approximately 2 to 3 minutes per side, using a spatula to press down lightly, until light brown.

To serve, cut the sandwiches in half and serve immediately while still hot.

Yield: 2 sandwiches 1 sandwich per serving.

Per sandwich: Approximately 270 calories, 24 g protein, 30 g carbs. Perfect for us diabetics.

SCRAMBLED EGG POCKETS

1 whole egg
2 egg whites
1 tbsp fat-free milk
1/8 tsp salt
1/8 tsp freshly ground black pepper
1 1/2 tsp butter, softened, divided
3 tbsp minced onion
2 tbsp jarred roasted red pepper, diced (blot on paper towel before dicing)
1 whole-wheat pita bread halved and warmed in microwave or oven

In a medium bowl whisk the egg, egg whites, milk, salt and pepper until well blended.

Over medium heat, melt 1/2 teaspoon of the butter in a medium skillet that has been coated with nonstick cooking spray. Add the onion and cook 3 minutes, stirring occasionally, until lightly browned and tender. Add the egg mixture to skillet and sprinkle with the red pepper. Stir gently, lifting edge to allow uncooked portion to flow underneath. Continue cooking until set.

Spread the inside of the two pita halves with the remaining butter. Spoon the egg mixture into the pitas.

Yield: 2 servings

Per serving: 155 calories, 6 g (3 sat)fat, 11 g protein, 17 g carbs, 113 mg cholesterol, 3 g dietary fiber

Enjoy!

For more of Linda’s recipes and diabetic information visit http://diabeticenjoyingfood.blogspot.com
For her quick and easy recipe collection visit her at http://grandmasquickfixrecipes.blogspot.com