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Source: Outsmart Diabetes Comfort Food Cookbook


Veggie Bagel


Ingredients:


1 medium bagel, split
1 tbsp fat-free cream cheese
1/3 cucumber, thinly sliced
1/3 tomato, finely chopped
1 portobello mushroom, thinly sliced
2 slices reduced-fat or fat-free Swiss cheese


Directions:


Preheat broiler. Lightly toast bagel in toaster oven. Spread cream cheese on each half of bagel. Top each half with cucumber, tomato, mushroom, and slice of cheese. Place on broiler-pan rack and broil 4 minutes or until cheese is melted.


Makes 2 Servings.


Dietary Exchanges: 0 Milk, 1 Vegetable, 0 Fruit, 1 Carb, 1 Meat, 0 Fat


Nutrients Per Serving:
170 Calories
4.5 g Fat
2 g Saturated Fat
22 g Carbohydrate
13 g Protein
10 mg Cholesterol
230 mg Sodium
2 g Fiber


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Fast French Toast


Ingredients:


2 egg whites, beaten
1/2 c 1% milk
1/4 tsp vanilla extract
1/8 tsp ground cinnamon
4 slices bread


Directions:


In shallow bowl, combine egg whites, milk, vanilla extract, and cinnamon. Beat until frothy. Dip bread into egg-white mixture, turning to coat both sides. Heat large skillet coated with cooking spray over medium heat. Working in batches if necessary, place bread in pan and cook 3 minutes. Turn bread. Cook 3 minutes longer or until golden brown on both sides.


Makes 2 Servings.


Dietary Exchanges: 1/2 Milk, 0 Vegetable, 0 Fruit, 1 1/2 Carb, 1/2 Meat, 0 Fat


Nutrients Per Serving:
174 Calories
3 g Fat
1 g Saturated Fat
28 g Carbohydrate
11 g Protein
2 mg Cholesterol
339 mg Sodium
3 g Fiber


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Berry Morning Mix


Ingredients:


1 c fat-free blueberry yogurt
1/2 c 1% cottage cheese
1/2 c blueberries and/or sliced strawberries
1-2 tbsp low-fat granola
1 tsp crushed walnuts or almonds
2 tsp grated dark chocolate


Directions:


In individual cups or large bowl, combine yogurt, cottage cheese, berries, granola, and nuts. Sprinkle chocolate on top.


Makes 2 Servings.


Dietary Exchanges: 1 Milk, 0 Vegetable, 1/2 Fruit, 0 Carb, 1 Meat, 1/2 Fat


Nutrients Per Serving:
159 Calories
3 g Fat
1.5 g Saturated Fat
22 g Carbohydrate
12 g Protein
5 mg Cholesterol
290 mg Sodium
2 g Fiber