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Source: Diabetes & Heart Healthy Cookbook, American Diabetes Association


Ham-and-Swiss Breakfast Casserole


Ingredients:


Vegetable oil spray
4 slices rye bread (about 1 ounce each), cut into 1/2-inch cubes (about 3 cups cubes)
3 ounces lower-sodium, low-fat ham, diced (about 1/2 cup)
1/2 medium red bell pepper, diced
2 ounces reduced-fat Swiss cheese, diced (about 1/4 cup)
2 cups fat-free mild
Egg substitute equivalent to 4 eggs
2 tablespoons shredded Parmesan cheese
1/2 teaspoon dry mustard
1/2 teaspoon onion powder
1/4 teaspoon black pepper


Directions:


Preheat oven to 350 degrees. Lightly spray an 8-inch square baking pan with vegetable oil spray. Put the bread cubes, ham, bell pepper, and Swiss cheese in the pan, stirring 3 or 4 times to combine. In a medium bowl, whisk together the remaining ingredients. Pour over the bread mixture, pressing the bread down with a spoon to soak up the milk mixture. Bake, uncovered, for 55 to 60 minutes, or until the center is set (doesn’t jiggle when gently shaken). Let cool for at least 10 minutes before cutting into 6 pieces. Makes 6 servings.


Dietary Exchanges: 1/2 Starch, 1 Lean Meat, 1/2 Fat-Free Milk


Nutritional Facts:
149 Calories
25 Calories from Fat
3 g Total Fat
1.3 g Saturated Fat
0.3 g Polyunsaturated Fat
0.9 g Monounsaturated Fat
13 mg Cholestrol
411 mg Sodium
15 g Total Carbohydrate
1 g Dietary Fiber
6 g Sugars
15 g Protein


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Apple Crumble Coffee Cake


Ingredients:


Vegetable oil spray
2 medium Granny Smith apples, peeled and thinly sliced
2 tablespoons unsweetened apple juice
1 tablespoon honey
1 teaspoon ground cinnamon
1 1/2 cups all-purpose flour
1/3 cup sugar
2 1/2 teaspoon baking powder
1/2 cup fat-free milk
1/4 cup unsweetened applesauce
Egg subsitute equivalent to 1 egg, or 1 large egg
1 tablespoon canola oil
1/2 cup uncooked quick-cooking oatmeal
3 tablespoons light brown sugar
3 tablespoons chopped pecans
1 teaspoon ground cinnamon
2 tablespoons light tub magarine, softened


Directions:


Preheat the oven to 375 degrees. Lightly spray an 8-inch baking pan with vegetable oil spray. Set aside. Heat a medium nonstick skillet over medium heat. Cook the apples and apple juice for 4 to 5 minutes, or until the apples are tender-crisp, stirring occasionally. Stir in the honey and cinnamon. Cook for 1 to 2 minutes, or until the cinnamon is distributed throughout the apples and the mixture is warmed through, stirring occasionally. Put the prepared pan on a cooling rack. Pour the apple mixture into the pan. Let cool for 5 minutes. In a medium bowl, stir together the flour, sugar, and baking powder. Make a well in the center. Add the milk, applesauce, egg substitute, and canola oil to the well, stirring just until the flour mixture is moistened. Don’t overmix; the batter will be slightly lumpy. In a small bowl, stir together the remaining ingredients with a fork. Sprinkle over the coffe cake. Bake for 25 to 30 minutes, or until a toothpick inserted in the center comes out clean. Let the pan cool on a
cooling rack for 15 minutes before cutting the coffe cake into squares. Makes 16 servings.


Dietary Exchanges: 1/2 Fat, 1 1/2 Carbohydrate


Nutritional Facts:
120 Calories
25 Calories from Fat
3 g Total Fat
0.2 g Saturated Fat
0.8 g Polysaturated Fat
1.5 g Monounsaturated Fat
0 mg Cholesterol
81 mg Sodium
22 g Total Carbohydrate
1 g Dietary Fiber
11 g Sugars
2 g Protein


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Southwestern Breakfast Tortilla Wrap


Ingredients:


4 ounces low-fat turkey breakfast sausage links, casings removed
6 6-inch low-fat whole-wheat tortillas
Vegetable oil spray
2 cups frozen whole-kernel corn
Egg substitute equivalent to 4 eggs, or 4 large eggs
1/4 teaspoon chili powder
1/4 cup salsa
1/4 cup shredded fat-free or reduced- fat Cheddar cheese


Directions:


Preheat the oven to 300 degrees. Heat a medium nonstick skillet over medium-high heat. Cook the sausage for 6 to 8 minutes, or until cooked through, stirring to break up the meat. Pour into a colander and rinse under hot water to remove excess fat. Drain well. Set aside. Wipe the skillet with paper towels. Wrap the tortillas in aluminum foil. Warm in the oven for 10 minutes. Meanwhile, lightly spray the skillet with vegetable oild spray (being careful not to spray near a gas flame). Reduce the heat to medium and cook the corn for 4 to 5 minutes, or until warmed through, stirring occasionally. Sitr in the egg substitute and chili powder. Cook for 3 to 4 minutes, or until cooked through, stirring occasionally. Stir in the cooked sausage. To assemble, spoon 1/2 cup egg mixture down the middle of each tortilla. Top each with 1 tablespoon salsa and 1 tablespoon cheese. Fold the bottom, then the sides, then the top of each tortilla toward the center. Makes 6 servings.


Dietary Exchanges: 1 1/2 Starch, 1 Lean Meat


Nutritional Facts:
170 Calories
29 Calories from Fat
3 g Total Fat
0.5 g Saturated Fat
1.5 g Polyunsaturated Fat
0.6 g Monounsaturated Fat
11 mg Cholesterol
349 mg Sodium
26 g Total Carbohydrate
3 g Dietary Fiber
2 g Sugars
12 g Protein