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Diabetic-friendly Breakfast Dinner – Have your pancakes and eat them too!

I love breakfast dinner, or brinner as the cool kids call it. I love pancakes and syrup and blueberry topping and bacon and sausage and scrambled eggs and eggs over easy and … Stop it. I know I can’t eat all of this, at least not without my emergency contact nearby. But, I still crave breakfast for dinner. And, I want my brinner to be tasty, not just diabetic friendly. So, instead of salivating while the hubs and boy devour the bacon and pancakes (that I made for Lawd’s sake), I’ve designed a diabetic-friendly breakfast dinner menu that I can savor.

The menu for a diabetic-friendly breakfast for dinner:

This menu involves two recipes. The first, Low-carb Pancakes, is by Keven Curry of FitMenCook.com, and the second is from the Onie Project—a delicious garden veggie frittata. Pair these recipes for a delicious diabetic-friendly breakfast dinner.

Recipe #1: Low-carb pancakes

I love that Kevin gives healthy swaps in this recipe and that all the ingredients are regularly available at grocery stores or online. No need to traipse all over town searching for health food stores and specialty markets. Nobody has time for that nonsense.

Nutritional Value for a short stack (3 pancakes):

  • calories 349
  • fat 17g
  • carbs 23g
  • fiber 13g
  • protein 19g

So, you could always just scramble up some eggs to go along with these fluffy pancakes. But, if you want to up the yummy factor and the nutritional value of this meal, making it truly fit in a Diabetic Exchange Diet, make a frittata. Frittatas, for those of you unfamiliar, are easy, Italian style omelettes. No flipping required! Mix any combination of vegetables and cheese (if you want cheese) with eggs and pop it in the oven. Yes, frittatas are that simple.

Now, as I said, frittatas can be made with any combination of veggies, but my favorite frittata is the garden veggie frittata from the Onie Project. And, I know I can trust the Onie Project’s recipes because their singular focus is to help keep us healthy.

Recipe #2: Garden Veggie Frittata from the Onie Project.

Find the full recipe here.

Ingredients

  • 8 large eggs
  • 1/2 cup 1% low-fat milk
  • 1 tsp black pepper
  • 1 Tbsp fresh thyme
  • 1 Tbsp fresh oregano
  • 1 cup crumbled feta cheese
  • 1 Tbsp canola oil
  • 1 medium zucchini, cut into half moons
  • 1 sweet potato, diced
  • 1 medium tomato, thinly sliced
  • 1 cup shredded part-skim mozzarella cheese

Preparation

  1. Preheat oven to 400°F.
  2. In a large bowl, whisk together eggs, milk pepper, thyme & oregano. Stir in cheese & set aside.
  3. In a large skillet, heat oil over medium. Add zucchini, sweet potato & tomato. Sauté 3-4 minutes or until slightly fork-tender. 
  4. Place vegetables in a glass baking dish & spread evenly. Pour egg mixture over vegetables & top with mozzarella.Bake 15-20 minutes or until frittata is set. To check, insert a knife into middle. If ready, it will come out clean.

Nutritional Information for one slice of frittata (1/8 of a recipe)

  • calories 210
  • fat 14g
  • carbs 8
  • fiber 1
  • protein 14

Tip time:

Tip #1: Serve blueberry topping with the pancakes instead of low-calorie syrup. Simply pop a cup of blueberries in the microwave for 30 seconds. The berries will burst into a yummy, hot topping for your pancakes.

Tip #2: If you do not have a glass dish to bake the frittata, use an oven-safe nonstick pan with a little cooking spray in the pan. The frittata will slide out easy as pie.

So, what’s the total damage for this diabetic-friendly breakfast dinner? No damage at all. This meal will end your day with healthy, tasty food. Here are your totals:

  • calories 560
  • fat 21g
  • carbs 31g (well within the 45-60g allowed per meal according to the American Diabetes Association)
  • fiber 14g
  • protein 33g

So, guess what I’m having tonight? Typically I would make my favorite diabetic-friendly Friday night pizza, but tonight’s going to be all about brinner!

Happy eating, my friends!



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