Recipes: Breakfast or Lunch for a Bunch

the recipes

may 2001

Breakfast or Lunch for a Bunch

Honeydew with Berries

(makes 4 servings)

1	ripe honeydew melon, about 2 pounds (960 g) total
1	5.6-ounce (160 g) container fresh raspberries or blackberries, rinsed and drained
1	fresh lime, cut into wedges

Cut the melon in half; scoop out and discard the seeds. Cut each half into 3 wedges. Set aside and refrigerate 2 of the wedges for another use.
Place the remaining 4 wedges on individual small plates. Scatter the berries on and around the melon wedges. Serve with a lime wedge to squeeze over the melon just before eating. Serve cold.

Per serving:	63 calories (7% calories from fat), 3 g protein, 1 g total fat (0.1 g saturated fat), 14 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 816 mg potassium, 41 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit)

Country-Style French Toast

(reprinted from The Joslin Diabetes Healthy Carbohydrate Cookbook (Fireside 2001)
(makes 4 servings)

3/4	cup egg substitute
1/3	cup skim milk
1/2	teaspoon ground cinnamon
1/8	teaspoon ground nutmeg
8	1-inch thick slices French bread
1	cup Special K cereal, reduced to fine crumbs
	butter-flavored cooking spray
	maple-flavored sugar-free syrup, warmed

In a shallow dish, whisk together the egg substitute, milk, cinnamon, and nutmeg. Place the bread slices in the egg mixture and turn to coat both sides. Dip the bread slices in the cereal crumbs.
Generously coat a cast-iron or heavy nonstick skillet with cooking spray. Place over medium-high heat. Add the coated bread slices to the pan and cook, turning once, until both sides are nicely browned, about 3 to 4 minutes per side.
Transfer the cooked bread slices to a warmed platter and repeat the process until all the bread is cooked. Serve hot with syrup.

Per serving:	221 calories (13% calories from fat), 12 g protein, 3 g total fat (1 g saturated fat), 36 g carbohydrates, 2 g dietary fiber, 1 mg cholesterol, 48 mg sodium, 261 mg potassium
Diabetic exchanges:	1 very low-fat protein, 2 1/2 carbohydrates (bread/starch)

Brown Sugar Glazed Canadian Bacon

(makes 4 servings)

1/2	pound (240 g) Canadian bacon, sliced
	refrigerated butter-flavored cooking spray
1/2	tablespoon light brown sugar

Lightly coat a large heavy nonstick skillet with cooking spray. Place over medium-high heat. Add the bacon slices and sauté 2 minutes.
Sprinkle with the brown sugar, turn and continue to sauté for another 2 to 3 minutes, until bacon is nicely browned on both sides. Serve hot.

Per serving:	94 calories (39% calories from fat), 12 g protein, 4 g total fat (1.3 g saturated fat), 3 g carbohydrates, 0 dietary fiber, 28 mg cholesterol, 199 mg potassium, 799 mg sodium
Diabetic exchanges:	2 lean protein

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