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Speedy Breakfast Dishes

 

 

Breakfast on a Stick 

Servings= 1

 

Ingredients

  • 1 Tbsp. reduced-fat peanut butter

  • 1 small ripe banana, peeled

  • ¼ cup bran or wheat flake cereal, crushed

  • 1 small stick or small meat skewer

 

Directions:

  • Spread peanut butter on the banana with a butter knife or small spatula

  • Spread crushed cereal on waxed paper and roll the banana to coat

  • Push the popsicle stick or skewer into banana and freeze overnight on wax paper.

 

For 1 serving: Calories: 223 Total Fat: 6 g Total Carbohydrate: 40 g Protein: 6 g Sodium: 189 mg

 

Adapted from: Stanley K, Crawley CC. Quick and Easy Diabetic Recipes for One. Alexandria, Virginia: American Diabetes Association; 2007:152.

 

 

Fiber-Rich French Toast 

Servings= 1

 

Ingredients

  • ¼ cup liquid egg substitute

  • ¼ cup fat-free milk

  • 1/8 tsp vanilla extract

  • ¼ tsp ground cinnamon

  • ½ tsp brown sugar

  • 2 slices whole grain bread

  • 1 tsp chopped pecans

 

Directions:

  • Preheat a medium nonstick skillet over medium heat.  Mix together the egg substitute, milk, vanilla, cinnamon, and brown sugar in a small, wide-mouth bowl (a soup plate works best).

  • Dip the bread in the egg mixture, coating both sides.  Place the bread in the skillet and cook until both sides are brown, turning with a spatula.

  • Place the toast on a serving plate and sprinkle with chopped pecans.  Top with sugar-free syrup or fruit-sweetened preserves and serve immediately.

 

For 1 serving: Calories: 214 Total Fat: 4 g Total Carbohydrate: 33 g Protein: 14 g Sodium: 437 mg

 

Adapted from: Stanley K, Crawley CC. Quick and Easy Diabetic Recipes for One. Alexandria, Virginia: American Diabetes Association; 2007:152.

 

 

Morning Rush Hour Burrito 

Servings= 1

 

Ingredients

  • 1 Tbsp. fat-free cream cheese

  • 1 6-inch flour tortilla

  • 1 tsp strawberry jam

  • 1 Kiwi fruit, peeled, and thinly sliced

 

Directions

  • Spread the cream cheese over the flour tortilla.  Spread the strawberry jam over half the tortilla.

  • Place the kiwi slices over the other half of the tortilla.  Fold the two sides together and serve.

 

For 1 serving: Calories: 182 Total Fat: 3 g Total Carbohydrate: 34 g Protein: 6 g Sodium: 312 mg 

 

Adapted from: Stanley K, Crawley CC. Quick and Easy Diabetic Recipes for One. Alexandria, Virginia: American Diabetes Association; 2007:152.

 

Strawberry Iced Tea 

Servings= 1

 

Ingredients

  • 1 bag tea

  • 10 oz. water

  • 4 ripe strawberries

  • 1 lemon wedge

 

Directions

  • Brew the tea as directed with 10 oz. water and cool.  Pour the tea into a 16 oz. glass.

  • Mash the strawberries though a fine wire strainer, collecting the juice into the tea.

  • Squeeze the lemon into the glass, add artificial sweetener and ice cubes, and stir.

 

For 1 serving: Calories: 15 Total Fat: 0 g Total Carbohydrate: 3 g Protein: 0 g Sodium: 8 mg

 

Adapted from: Stanley K, Crawley CC. Quick and Easy Diabetic Recipes for One. Alexandria, Virginia: American Diabetes Association; 2007:152.

 

Blueberry Banana Muffins 

Servings= 6

 

Ingredients

  • Vegetable oil spray

  • ½ cup all-purpose flour

  • ¼ cup whole-wheat flour

  • ¼  cup wheat germ

  • 1/8 cup firmly packed light brown sugar

  • 1 ½ tsp. baking powder

  • ¼ tsp. salt

  • ¼ tsp. ground cinnamon

  • ¼ tsp ground nutmeg

  • ½ medium banana

  • ¼ fresh orange juice (1 to 2 medium oranges)

  • 1/8 cup unsweetened applesauce

  • Egg substitute equivalent to 1 egg, or 1 egg

  • 1 ½ tsp. vegetable oil

  • ½ cup fresh blueberries, stem removed

 

Directions

 

  • Preheat oven to 400°F. Lightly a spray a 12-cup muffin tin with vegetable oil spray.

  • In a large bowl, combine flours, wheat germ, brown sugar, baking powder, salt, cinnamon, and nutmeg, stirring well.

  • In a small bowl, mash banana. Add remaining ingredients except blueberries. Whisk until well blended.

  • Make well in center of flour mixture. Pour banana mixture into well and stir just until moistened. Don’t over-mix. Mixture should be lumpy.

  • With rubber scraper, carefully fold blueberries into batter. Pour batter into muffin cups.

  • Bake for 15 minutes, or until cake tester or toothpick inserted in center comes out clean.

 

For 1 serving: Calories: 127 Total Fat: 2 g Total Carbohydrate: 26 g Protein: 3 g Sodium: 232 mg

 

Adapted from: Winston M, Bazzarre T, Ruehl JA, Moss JR, Williams AM, Huebotter M. The New American Heart Association Cookbook. 6th ed. New York, New York: American Heart Association; 1998:698.

 

 

Breakfast Pizzas 

Servings= 4 

 

Ingredients

  • Vegetable oil spray

  • 8 ounces fresh mushroom, sliced (2 ½ to 3 cups)

  • 1 cup chopped green bell pepper

  • 1 cup chopped yellow onion (2 medium)

  • 2 large eggs

  •  2 large egg whites

  • ¼ cup fat-free milk

  • ½ cup no-salt-added tomato sauce

  • 1 tsp. dried Italian seasoning

  • ¼ tsp. crushed red pepper flakes.

  • 2 English muffins, halved and toasted

  • 2 tbsps. grated Parmesan cheese

 

Directions

  • Spray a large nonstick skillet with vegetable oil spray. Heat over medium high heat for 1 minute.

  • Sauté mushrooms for 4 minutes, or until soft.

  • Add bell pepper and onion. Sauté for 4 – 5 minutes or until onion is translucent.

  • Meanwhile, in a small bowl, combine tomato sauce, Italian seasoning, and red pepper flakes.

  • Reduce heat to medium and add egg mixture to vegetables. Cook until eggs are set, stirring occasionally with a rubber scraper. Remove from heat.

  • In a small bowl, combine tomato sauce, Italian seasoning, and red pepper flakes.

  • Spoon 2 tbsps. Tomato mixture on each muffin half. Top with mushroom mixture and sprinkle with Parmesan.

 

For 1 serving: Calories: 177 Total Fat: 3 g Total Carbohydrate: 26 g Protein: 12 g Sodium: 292 mg

 

Adapted from: Winston M, Bazzarre T, Ruehl JA, Moss JR, Williams AM, Huebotter M. The New American Heart Association Cookbook. 6th ed. New York, New York: American Heart Association; 1998:698.

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