Eggs Florentine - 38g Carbs, 10g Fiber

This hearty, healthy breakfast is the perfect way to start your 
day -- it's packed with flavor, not with fat!

4 tsp olive oil, divided
1/2 small onion, chopped
2 cups chopped frozen spinach, thawed and drained
2 Tbsp 1% (lowfat) milk
2 Tbsp fat free cream cheese
1/8 tsp black pepper (or to taste)
1 whole wheat English muffin (cut in half)
6 egg whites

In a medium skillet, heat 2 tsp. olive oil over medium heat. Cook onion 
until soft. Add spinach, cream cheese and milk - cook until creamy. Stir 
in pepper. Turn heat to low and keep warm. Toast English muffins.

In a separate skillet, heat 2 tsp. olive oil over medium heat. Add egg 
whites to skillet. As the egg whites cook, gently shape into the form of 
2 patties (3 eggs whites per patty). Try not to scramble too much so that 
they stay in a patty shape – if needed, gently flip to cook top side.

To serve, spoon half of the spinach mixture over each English muffin 
bottom. Top each with an egg white patty, followed by the English muffin 
top. Serve immediately.

Serves: 1
Nutrition per Serving:
341 Calories, 12g Total Fat, 2g Saturated Fat, 0g Trans Fat,
2mg Cholesterol, 787mg Sodium, 38g Total Carbs, 10g Fiber, 26g Protein



From: www.ediets.com 

Egg Thread Soup with Asparagus - 11g Carbs, 1g Fiber

From: Eating Well - Spring 2003, Eating Well for a Healthy Heart Cookbook

Stirring eggs into simmering broth is a classic technique for adding nourishment and body to soup. Asparagus gives it a mild, sweet flavor 
and a bit of texture. Serve this quick soup with Parmesan Crisps or 
sprinkle with grated Parmesan.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Healthy weight
| High calcium

Servings: 8
Serving Size: about 1 cup each 
Active Time: 20 min
Total Time: 20 min

8 cups homemade chicken broth, fat skimmed, or reduced-sodium chicken broth
1/2 cup pastina, or other tiny pasta, such as alphabet or stars
12 oz asparagus, trimmed and cut into 1 1/2-inch diagonal pieces (2 cups)
4 large eggs
1/2 tsp lemon juice
1/4 tsp salt, optional

1. Bring broth to a boil in a Dutch oven or soup pot. Stir in pasta. 
Cook, uncovered, over medium-high heat, stirring occasionally, until 
pasta is just tender, about 5 minutes. Stir in asparagus; cook for 
2 minutes. Reduce heat to medium.

2. Break eggs into a large measuring cup and whisk until well blended. 
Add to the gently boiling soup in a thin, steady stream, stirring 
constantly with a fork. (Slow stirring will produce large threads; 
rapid stirring will break the threads up into small pieces.) Remove 
from heat and stir in lemon juice. Taste, adding salt if desired.

Servings: 8
Serving Size: about 1 cup each 
Nutrition per Serving: 
116 Calories, 4g Fat, 2g Sat, 1 g Mono, 110mg Cholesterol, 9g Protein, 
11g Carbs, 1g Fiber, 217mg Sodium, 138mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1/2 vegetable, 1 lean protein, 1/2 fat

Roasted Red-Pepper-and- Eggplant Soup - 22g Carbs, 7g Fiber

2 eggplants (about 2 1/2 pounds total) halved lengthwise
4 red bell peppers
1/4 cup olive oil
2 medium onions, chopped
2 cups chopped leeks, (white and pale-green parts, about 2 large)
6 garlic cloves, minced
8 1/2 cups low-salt chicken broth
3 tablespoons tomato paste
1/4 cup chopped fresh basil
2 tablespoons chopped fresh thyme
salt and pepper to taste
3 tablespoons unsalted butter
1 1/2 tablespoons fresh lemon juice
parmesan-cheese shavings to taste 

Preheat oven to 450 degrees. (Or if your oven is broken, prepare a hot fire on the barbecue grill). Pierce eggplants all over with a fork. Place cut side down either on a baking sheet lined with parchment paper, or on the grill. Roast until tender, about 45 minutes in oven, 20 to 30 minutes over charcoal fire. Remove peel and discard. Cut eggplants into large pieces; set aside.

Char bell peppers over gas flame or over charcoal fire until blackened on all sides. Enclose in a paper bag 10 minutes. Peel, seed and coarsely chop peppers.

Heat oil in a large pot over medium-high heat. Add onions and leeks; saute until tender, about 5 minutes. Add garlic and stir 1 minute. Stir in eggplant, peppers, broth and tomato paste. 
Bring to a boil. Reduce heat to medium and simmer uncovered until vegetables are very tender and flavors blend, about 45 minutes. Stir in basil and thyme. Cool slightly.

Working in batches, puree soup in blender or food processor until smooth. Return soup to pot. Season to taste with salt and pepper. Add butter and lemon juice; stir over low heat until soup is heated through, about 5 minutes. (Can be prepared 1 day ahead. Cool slightly. Refrigerate uncovered until cold, then cover and keep refrigerated. Bring to a simmer before serving.) 

Transfer soup to large bowl, garish with parmesan shavings. 

Makes 8 servings.
Calories 219, Fat 13 g, Carbs 22 g, Sodium 137 mg, Fiber 7 g.

Spicy Breakfast Burrito - 33g Carbs, 5g Fiber

This Mexican breakfast can be made in about 5 minutes, or make a

big batch on the weekend, freeze it, and microwave one for a fast

breakfast on the go.

This recipe comes to us from Dawn Jackson Blatner, registered

dietitian and author of The Flexitarian Diet.

1 whole egg*

2 egg whites*

1/4 cup canned black beans, rinsed and drained

2 Tbsp canned chopped green chilies

2 Tbsp shredded cheddar cheese

Cooking spray

1 small (6-inch) whole-grain tortilla

*Flex Swap - you can substitute 1 whole egg and 2 egg whites with a

1/2 cup crumbled firm tofu, sauteed with 1/8 teaspoon turmeric (for

yellow color).

Mix eggs*, beans, chilies, and cheese together and then scramble mixture

in pan sprayed with cooking spray over medium heat. Wrap in tortilla.

Servings per Recipe: 1

Nutrition per Serving:

304 Calories, 11g Total Fat, 5g Saturated Fat, 226mg Cholesterol,

509mg Sodium, 33g Total Carbs, 5g Dietary Fiber, 24g Protein

Egg Vegetable Salad Wraps - 15g Carbs, 9g Fiber

From: Better Homes and Gardens Diabetic Living

Makes 6 sandwiches

Start to Finish: 35 minutes

6 hard-cooked eggs, chopped

1/2 cup chopped cucumber

1/2 cup chopped yellow summer squash OR zucchini

1/4 cup shredded carrot

2 Tbsp chopped red onion

1/4 cup mayonnaise or salad dressing

2 Tbsp Dijon-style mustard

1 Tbsp milk

1 tsp snipped fresh tarragon OR basil OR

1/4 tsp dried tarragon OR basil, crushed

1/4 tsp salt

1/8 tsp paprika

6 leaf lettuce leaves

6 6 to 7-inch low-carbohydrate multi-grain OR

whole wheat flour tortillas OR whole wheat flour tortillas

2 plum tomatoes, thinly sliced

1. In a large bowl, combine eggs, cucumber, yellow summer squash or

zucchini, carrot, and red onion. For dressing, in a small bowl, stir

together mayonnaise or salad dressing, Dijon mustard, milk, tarragon

or basil, salt, and paprika. Pour the dressing over egg mixture; toss

gently to coat.

2. For each sandwich, place a lettuce leaf on a tortilla. Place 3 or

4 tomato slices on top of the lettuce, slightly off center. Spoon

about 1/2 cup of the egg mixture on top of the tomato slices. Roll up

tortilla; secure with wooden pick, if necessary. Cut the tortilla

rolls in half crosswise.

Makes 6 sandwiches

Nutrition per serving:

215 Calories, 15g Total Fat, 3g Saturated Fat, 218mg Cholesterol,

427mg Sodium, 15g Carbs, 9g Fiber, 12g Protein

Whole-Wheat French Toast With Fresh Strawberries - 38g Carbs, 4g Fiber

From: Denise Austin's Morning Stretch

Try This Low-Fat French Toast

I love making breakfast for my family on the weekend. During the week,

it's a wonder that everyone gets to eat an egg, cereal or even a piece

of toast as they're flying out the door — you know what I'm talking

about. On the weekends, I set out nice plates and make cocoa for the

girls and a big pot of coffee for me and Jeff. Then I put together

this super-fast, super-easy take on French toast, and we all relax

and enjoy. I hope you like it as much as we do!

3 Tbsp sugar-free raspberry or strawberry spreadable fruit

2 cups sliced strawberries

1 large egg

1 large egg white

2/3 cup low-fat (1 percent) milk

1 1/2 tsp vanilla extract

Pinch ground nutmeg

1 Tbsp unsalted butter, divided

8 slices thin whole-wheat bread

Preheat the oven to 200 degrees F. Place a serving platter in the

oven to hold the French toast.

Place the fruit spread in a medium bowl and stir until smooth. Stir

in the strawberries. Set aside. In a pie plate or shallow bowl, beat

the egg, egg white, milk, vanilla extract, and nutmeg with a fork

until blended. Melt 1/2 tablespoon butter in a large nonstick skillet

over medium heat. Dip a bread slice into the egg mixture, letting

it soak briefly on both sides. Place the soaked slice in the skillet;

add 1 or 2 more soaked slices. Cook, turning once, until lightly

golden, about 3 minutes per side.

Place the cooked French toast in the oven to keep warm. Repeat with

the remaining bread slices, adding the remaining 1/2 tablespoon butter

as needed. Serve the French toast hot with the strawberry mixture on

top.

Servings: 4

Serving Size: 2 slices

Nutrition per Serving:

270 Calories, 11g Protein, 10g Total Fat, 70mg Cholesterol,

38g Carbs, 4g Dietary Fiber, 300mg Sodium

Cheesy Polenta & Egg Casserole - 17g Carbs, 2g Fiber

From: Eating Well Magazine May/June 2008

NUTRITION PROFILE:

Low Calorie | Low Carb | High Calcium | Diabetes Appropriate |

Healthy Weight

This memorable brunch centerpiece is rich with cheesy polenta,

crumbled sausage and baked eggs.

Servings: 6

ACTIVE TIME: 40 minutes

TOTAL TIME: 1 hour 5 minutes

EASE OF PREPARATION: Easy

1 Tbsp PLUS 2 tsp extra-virgin olive oil, divided

1/3 cup finely chopped onion

4 cups water, plus more as needed

1 cup yellow cornmeal (see Shopping Tip)

1/2 tsp salt

6 oz Italian turkey sausage, casing removed

1/2 cup shredded fontina or mozzarella

1/2 cup grated Parmigiano-Reggiano , divided

6 large eggs

1. Heat 1 tablespoon oil in a large saucepan or Dutch oven over medium

heat. Add onion and cook, stirring, until softened, but not browned,

2 to 3 minutes. Add 4 cups water and bring to a boil. Gradually whisk

cornmeal into the boiling water. Add salt and cook over medium heat,

whisking constantly until the polenta bubbles, 1 to 2 minutes. Reduce

heat to low and cook, whisking frequently, until very thick, 10 to

15 minutes. (Alternatively, once the polenta comes to a boil, transfer

it to the top of a double boiler, cover, and place over barely simmering

water for 25 minutes. This is convenient, because you don't need to stir

it as it cooks.)

2. Meanwhile, heat the remaining 2 teaspoons oil in a large skillet over

medium heat and add sausage. Cook, stirring and breaking the sausage into

small pieces with a spoon, until lightly browned and no longer pink, about

4 minutes. Drain if necessary and transfer to a cutting board; let cool.

Finely chop when cool enough to handle.

3. Position rack in upper third of oven; preheat to 350 degrees F.

Coat a 9-by-13-inch baking pan with cooking spray.

4. When the polenta is done, stir in fontina (or mozzarella) and

1/4 cup Parmigiano-Reggiano . If the polenta seems too stiff, add

small amounts of water to thin it to a thick but not stiff consistency.

Spread the polenta in the prepared pan.

5. Make six 2-inch-wide indentations in the polenta with the back of a tablespoon. Break eggs, one at a time, into a custard cup and slip one

into each indentation. Scatter the sausage on the polenta and sprinkle

the remaining 1/4 cup Parmigiano-Reggiano evenly on top of the eggs.

6. Bake the casserole for 15 minutes. Then broil until the egg whites

are set, 2 to 4 minutes. Let stand for 5 minutes before serving.

Servings: 6

Nutrition per Serving:

295 Calories, 17g Fat, 6g Sat, 6g Mono, 241mg Cholesterol,

17g Carbs, 2g Fiber, 19g Protein, 683mg Sodium, 148mg Potassium

Nutrition bonus: Calcium (24% daily value).

1 Carbohydrate Serving

Exchanges: 1 starch, 2 medium-fat meat, 1 fat

TIP: Shopping Tip:

Polenta, a creamy Italian porridge, can be made from any type of

cornmeal. Coarsely ground cornmeal, available in many natural-foods

stores, is a great option because is has big corn flavor and light

texture. It's usually labeled "cornmeal," but some brands are labeled

"polenta."

MAKE AHEAD TIP:

Prepare through Step 4 up to 2 hours ahead; hold the polenta at

room temperature and refrigerate the sausage until ready to bake.

Chicken and Bulgur Loaf - 20g Carbs, 3g Fiber From: America's Everyday Diabetes Cookbook by Katherine E. Younker

Servings: 6

3/4 cup chicken stock or vegetable stock

1/2 cup bulgur

1 cup chopped red bell peppers

1 cup chopped onions

12 oz ground chicken

1 large egg

1 large egg white

1/4 cup ketchup

1/4 cup dry seasoned bread crumbs

1 1/2 tsp minced garlic

1/2 tsp dried basil

1/8 tsp salt

1/8 tsp freshly ground black pepper

1/4 cup barbecue sauce

Preheat oven to 375 degrees F. Spray a

8x4-inch loaf pan with vegetable spray.

In a saucepan over medium-high heat, bring stock

to a boil. Add bulgur; remove from heat. Let stand,

covered, for 20 minutes or until liquid is absorbed

and grain is tender. Set aside to cool.

In a nonstick frying pan sprayed with vegetable spray,

cook red peppers and onions over medium-high heat for

10 minutes or until golden and tender; set aside to cool.

In a bowl combine bulgur, ground chicken, egg, egg white,

ketchup, bread crumbs, garlic, basil, salt and pepper.

On a piece of waxed paper, pat mixture into an 8-inch

square. Spread cooled red peppers and onions over surface.

Using waxed paper as an aid, roll up mixture from bottom.

Lifting waxed paper, gently drop loaf seam-side down into

prepared loaf pan. Spread barbecue sauce over top. Bake in

preheated oven, uncovered, for 30 minutes.

Servings: 6

Nutrition per Serving:

218 Calories, 9g Fat, 37mg Cholesterol, 262mg Sodium, 

15g Protein, 20g Carbs, 3g Fiber

Diabetic Exchanges: 1/2 Starch, 2 Vegetables, 1 Lean Meat, 1 Fat

Old Fashioned Baked Custard - 8g Carbs, 0g Fiber, 8g Sugar From: The New Family Cookbook for People with Diabetes

3 large eggs, slightly beaten OR 3/4 cup egg substitute

2 Tbsp sugar

1/4 tsp salt

1/8 tsp ground nutmeg

2 cups fat-free milk

1/2 tsp pure vanilla extract

Pinch of ground cinnamon

Preheat oven to 325 degrees.

In a large bowl, combine eggs, sugar, salt and nutmeg. Slowly stir

in milk and vanilla. Pour 1/2 cup custard into each of six 5-ounce

custard cups. Sprinkle with cinnamon.

Set filled custard cups in a shallow pan. Pour about 1 inch of hot

water in the pan around custard cups. Bake on center rack of oven 

35 minutes, or until a knife inserted comes out clean. Serve hot, 

warm or chilled.

Recipe makes 3 cups 

Serving Size: 1/2 cup

Servings: 6

Nutrition per Serving:

82 Calories, 3g Fat, 108mg Cholesterol, 171mg Sodium, 

8g Carbs, 0g Fiber, 8g Sugars, 6g Protein

Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat

Peach Almond Upside Down Cake - 19.8g Carbs From: 1,001 Delicious Recipes for People with Diabetes

Servings: 8

1 (8 1/4oz can) peaches in juice, well drained

1/2 cup unsweetened applesauce

5 1/2 tsp Equal for Recipes OR 18 packets Equal sweetener

1 egg

1/2 tsp vanilla

1 cup cake flour

1 tsp baking powder

1/4 tsp baking soda

1/2 tsp ground cinnamon

1/8 - 1/4 tsp ground nutmeg

1/4 tsp salt

1/2 cup reduced-fat buttermilk

1/4 cup sliced almonds

Cut peach slices into thirds; arrange in bottom

of lightly greased 8-inch round pan.

Mix applesauce, Equal for Recipes, egg, and vanilla until

smooth in medium bowl. Mix in combined flour, baking powder,

baking soda, cinnamon, nutmeg, and salt alternately with

buttermilk, beginning and ending with dry ingredients.

Pour batter over peach slices in pan.

Bake at 350 degrees F. until cake is browned and toothpick

inserted in center comes out clean, about 20 minutes.

Invert cake immediately onto serving plate.

Cool 10 to 15 minutes; and sprinkle with almonds.

Servings: 8

Nutrition per Serving:

136 Calories, 2.6g Fat, 27mg Cholesterol,

207mg Sodium, 6.1g Protein, 19.8g Carbs

Diabetic Exchanges: 1/2 Fruit, 1 Bread, 1/2 Fat

Cherry Almond Bars - 18g Carbs, 1g Fiber From: "Great Healthy Food - Diabetes" by Azmina Govindji

Yield: 16 bars

2 cups all-purpose flour

2 tsp baking powder

2/3 cup reduced-fat margarine

2 Tbsp granulated sugar

2/3 cup ground almonds

1/3 cup PLUS 2 Tbsp candied cherries, finely chopped

1 large egg, beaten

3/4 cup skim milk

Preheat the oven to 325 degrees F. Lightly grease

and line a jelly-roll pan with parchment paper.

Sift the flour and baking powder. In a large bowl,

cream the margarine and sugar until light and fluffy.

Stir in the ground almonds and cherries.

Mix the beaten egg with the milk and almond extract,

and gradually beat into the creamed margarine and

sugar, adding a little of the flour mixture if there

is any sign of curdling.

Beat in the rest of the flour mixture, turn into the

prepared pan and bake for about 35 minutes or until

a skewer inserted in the center comes out clean.

Remove the lining paper, allow to cool on a wire rack and when

completely cool, cut into bars or squares before serving.

Yield: 16 bars

Serving Size: 1 bar

Nutrition per Serving:

130 Calories, 5g Fat, 14mg Cholesterol, 

18g Carbs, 1g Fiber, 3g Protein, 106mg Sodium

Diabetic Exchanges: 1 Starch, 1 Fat

Ratatouille with Roasted Tomato Vinaigrette - 10g Carbs, 4g Fiber

From The Mayo Clinic

Dietitian's tip:

Traditionally, ratatouille is a blend of eggplant, onions, zucchini,

bell peppers and tomatoes simmered into a stew with garlic and herbs.

This version adds roasted peppers and grated lemon zest.

SERVES 8

1 eggplant (aubergine), about 1 lb, cut into 1/2-inch cubes

7 tsp extra-virgin olive oil

2 zucchini, about 1/2 pound total weight, cut into 1/2-inch cubes

2 plum (Roma) tomatoes, halved lengthwise

1 yellow bell pepper, roasted and seeded

1 red bell pepper, roasted and seeded

1 shallot, coarsely chopped

1/4 cup balsamic vinegar

1/2 tsp salt

1/2 tsp freshly ground black pepper

1 Tbsp grated lemon zest

1 Tbsp chopped fresh basil

1 Tbsp chopped fresh flat-leaf (Italian) parsley

Position racks in the lower third and middle of the oven and preheat

to 450 F. Lightly coat 2 baking sheets with olive oil cooking spray.

In a bowl, toss the eggplant with 1 teaspoon of the olive oil. Spread

the eggplant in a single layer on 1 of the prepared baking sheets.

In the same bowl, toss the zucchini with 1 teaspoon of the olive oil.

On the second baking sheet, spread the zucchini in a single layer and

arrange the tomato halves cut-side up. Rub a bit of olive oil left in

the bowl on the top of the tomato halves. Place the eggplant on the

lower rack and the zucchini and tomatoes on the middle rack of the

oven. Roast for 8 minutes. Turn the eggplant, zucchini and tomatoes

and roast until softened, about 8 minutes longer. Set aside to cool.

Peel the roasted bell peppers and dice into 1/2-inch pieces. Set aside.

To make the vinaigrette, in a blender or food processor, combine the

roasted tomatoes, shallot, vinegar, salt and pepper. Process until

smooth. With the motor running, slowly add the remaining 5 teaspoons

olive oil in a thin stream until emulsified.

In a large bowl, stir together the roasted eggplant, zucchini, bell

peppers and the lemon zest. Add the vinaigrette and toss just to

combine. Sprinkle with the basil and parsley. Cover and refrigerate

or serve at room temperature.

Serving size: About 1 cup

Nutrition per Serving:

79 Calories, 0mg Cholesterol, 2g Protein, 152mg Sodium, 10g Carbs,

4g Fiber, 4g Total fat, 387mg Potassium, 1g Saturated fat,

21mg Calcium, 3g Monounsaturated fat

Mayo Clinic Healthy Weight Pyramid Servings:

1 Vegetables, 1 Fats

Diabetes Meal Plan Exchanges:

1 Non-starchy vegetables, 1 Fats

Dash Eating Plan Servings:

1 Vegetables, 1 Fats and oils

Quiche - Broccoli - 16.2g Carbs, 0.6g Fiber, 8.6g Sugar

From: www.recipes. sparkpeople. com user SANDYLUVSSPARK

This is a "crustless" quiche so you save calories, also, use reduced 

fat Bisquick, reduced fat cheese and skim evaporated milk and egg 

beaters!

60 Minutes to Prepare and Cook

1/2 cup reduced fat Bisquick

3/4 cup chopped broccoli (drained)

1 cup reduced fat or 2% cheddar cheese

1 cup egg beaters (or egg substitute)

1 1/2 cups evaporated skim milk

Salt and pepper to taste

Fash of nutmeg to taste

1. Mix Bisquick, eggs and evaporated milk

2. Fold in broccoli (or any other vegetable you like)

3. Fold in the shredded reduced fat cheese

4. Add spices to taste

5. Pour into a pan prepared with non stick cooking spray.

Bake at 350 for 40-50 minutes in pie plate or 8 x 8 pan.

This makes 6 servings, but with the low calories and fat, you can afford 2 pieces if you like!

Number of Servings: 6

Nutrition per Serving: 

165.2 Calories, 3.8g Total Fat, 1.3g Saturated Fat, 0.9g Polyunsaturated Fat, 1.3g Monounsaturated Fat, 7.6mg Cholesterol, 398.7mg Sodium, 433.4mg Potassium, 

16.2g Carbs, 0.6g Dietary Fiber, 8.6g Sugars, 16.4g Protein

Vitamin A 16.7 %

Vitamin B-12 6.4 %

Vitamin B-6 4.3 %

Vitamin C 22.4 %

Vitamin D 12.8 %

Vitamin E 2.8 %

Calcium 30.7 %

Copper 1.8 %

Folate 8.9 %

Iron 7.1 %

Magnesium 7.2 %

Manganese 2.3 %

Niacin 1.4 %

Pantothenic Acid 17.6 %

Phosphorus 29.5 %

Riboflavin 23.3 %

Selenium 22.2 %

Thiamin 6.0 %

Corn Leek and Red Pepper Casserole - 26g Carbs, 2g Fiber From: The Best Diabetes Cookbook

Servings: 6

1 tsp vegetable oil

1 tsp minced garlic

1 cup sliced leeks

1 cup chopped red peppers

2 cups corn kernels

2 1/2 Tbsp all-purpose flour

2 whole eggs

2 egg whites

1 1/3 cups 2% evaporated milk

1/4 cup chopped fresh dill OR 2 tsp dried

1/4 cup bread crumbs

1/2 tsp margarine or butter

Preheat oven to 350 degrees F.

Spray a 2-quart casserole dish with vegetable spray.

In non-stick skillet sprayed with vegetable spray, heat oil

over medium heat. Add garlic, leeks and red peppers and cook

for 7 minutes, or until tender, stirring occasionally; set aside.

Put 1 cup of corn in food processor with flour;

puree. Add whole eggs, egg whites, evaporated milk

and dill; process until smooth.

In large bowl, combine sauteed vegetables, corn puree and

remaining 1 cup corn. Pour into prepared dish. Combine bread

crumbs and margarine until crumbly. Sprinkle over top of

casserole and bake for 30 minutes or until set at center.

Servings: 6

Nutrition per Serving:

169 Calories, 5g Fat, 76mg Cholesterol, 26g Carbs, 2g Fiber, 

8g Protein, 110mg Sodium

Diabetic Exchanges: 1 Starch, 2 Vegetable, 1 Fat

Ravioli Stuffed With Broccoli And Feta Cheese

Recipe By :

Serving Size : 12 Preparation Time :0:00

Categories : LowCal (Less than 300 calories LowerCarbs

Veggie

5 Cloves Garlic -- finely chopped

1 Tablespoon Olive Oil

1 Pinch Red Pepper Flakes

6 Ounces Broccoli -- cooked and chopped

12 Ounces Feta Cheese -- crumbled

1 Ounce Parmesan Cheese

1 Pinch Nutmeg

2 Medium Eggs -- beaten

Salt And Pepper -- to taste

1 Package Won-Ton Wrappers

1 Ounce Butter

3 Tablespoons Fresh Rosemary -- finely chopped

Saute garlic in olive oil with red pepper flakes for 2 minutes. Toss with broccoli, feta, parmesan, nutmeg, eggs, salt and pepper. Place a tablespoon of this mixture in the center of a wrapper and moisten edges with water. Seal by placing another wrapper on top. Repeat until all wrappers are used. Lightly flour and let rest for 30 minutes. Boil ravioli in water for 3 minutes. Melt butter in pan and add rosemary. Cook for 1 minute and then pour over hot ravioli. Serve hot.

Makes 12 - 16 ravioli

Source: "http://spore. name/designer- delicious/ recipe.php? ID=97"

S(Formatted by Chupa Babi): "April 2009"

- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 132 Calories; 11g Fat (72.4% calories from fat); 6g Protein; 3g Carbohydrate; trace Dietary Fiber; 68mg Cholesterol; 398mg Sodium

Exchanges: 0 Grain(Starch) ; 1 Lean Meat; 0 Vegetable; 1 1/2 Fat

Southwestern Egg White Quesadillas - 31g Carbs, 11g Fiber, 3g Sugar

From: www.betterneggs. com 

Savor the earthy combination of black beans and cumin, fluffy 

scrambled egg whites, fresh grape tomatoes and Monterrey jack cheese.

Time-To-Table: 15 min

Serves: 2

1 cup (8 oz) AllWhites (Brand)

1/2 cup black beans, drained, rinsed

1/3 cup grape tomatoes, quartered

1/4 tsp ground cumin

2 (7 or 8 inch) whole wheat tortillas, cut in half

1/4 cup (1 ounce) Pepper Jack cheese, shredded 

1. Spray 10-inch nonstick skillet with nonstick cooking spray. Heat 

over medium heat. Add AllWhites. As AllWhites start to set use spatula 

to lift edge of eggs, letting uncooked eggs flow to bottom of skillet. 

Cook until AllWhites are set but still moist.

2. Stir in black beans. Cook 1 to 2 minutes or until beans are heated 

through. Sprinkle on tomatoes and cumin once eggs are cooked.

3. Spray one side of each tortilla half with nonstick cooking spray. 

Place tortilla on cookie sheet, sprayed side down. Spoon about 

1/2 cup AllWhites mixture on one side of each tortilla. Top each with 

1 tablespoon cheese. Fold other half tortilla over mixture, pressing 

lightly to create quesadilla sandwich (quesadillas will be full).

4. Heat broiler on HIGH. Broil 2 minutes, with quesadillas 4 to 6 inches 

from heat, or until tops are lightly browned. Carefully turn quesadillas 

over. Continue to broil 1 to 2 minutes or until other side is light 

golden brown. 

Serves: 2

Serving Size: 1 folded quesadilla

Nutrition per Serving:

278 Calories, 7g Total Fat, 2g Sat Fat, 0g Trans Fat, 13mg Cholesterol,

648mg Sodium, 31g Total Carbs, 11g Dietary Fiber, 3g Sugar, 

29g Protein, 165mg Calcium

Dietary Exchanges: 2 starch, 3 lean meat

Southwestern Egg White Quesadillas - 31g Carbs, 11g Fiber, 3g Sugar

From: www.betterneggs. com 

Savor the earthy combination of black beans and cumin, fluffy 

scrambled egg whites, fresh grape tomatoes and Monterrey jack cheese.

Time-To-Table: 15 min

Serves: 2

1 cup (8 oz) AllWhites (Brand)

1/2 cup black beans, drained, rinsed

1/3 cup grape tomatoes, quartered

1/4 tsp ground cumin

2 (7 or 8 inch) whole wheat tortillas, cut in half

1/4 cup (1 ounce) Pepper Jack cheese, shredded 

1. Spray 10-inch nonstick skillet with nonstick cooking spray. Heat 

over medium heat. Add AllWhites. As AllWhites start to set use spatula 

to lift edge of eggs, letting uncooked eggs flow to bottom of skillet. 

Cook until AllWhites are set but still moist.

2. Stir in black beans. Cook 1 to 2 minutes or until beans are heated 

through. Sprinkle on tomatoes and cumin once eggs are cooked.

3. Spray one side of each tortilla half with nonstick cooking spray. 

Place tortilla on cookie sheet, sprayed side down. Spoon about 

1/2 cup AllWhites mixture on one side of each tortilla. Top each with 

1 tablespoon cheese. Fold other half tortilla over mixture, pressing 

lightly to create quesadilla sandwich (quesadillas will be full).

4. Heat broiler on HIGH. Broil 2 minutes, with quesadillas 4 to 6 inches 

from heat, or until tops are lightly browned. Carefully turn quesadillas 

over. Continue to broil 1 to 2 minutes or until other side is light 

golden brown. 

Serves: 2

Serving Size: 1 folded quesadilla

Nutrition per Serving:

278 Calories, 7g Total Fat, 2g Sat Fat, 0g Trans Fat, 13mg Cholesterol,

648mg Sodium, 31g Total Carbs, 11g Dietary Fiber, 3g Sugar, 

29g Protein, 165mg Calcium

Dietary Exchanges: 2 starch, 3 lean meat

Crab Casserole With Eggs - 2.1g Carbs, 0.1g Fiber, 1.4g Sugar

From: www.dLife.com 

Get a head start on breakfast tomorrow today with a recipe sure to 

please those who love cheese. A tasty and cheesy crab casserole 

made with a hint of white pepper and paprika.

Prep Time 10 min

Cook Time 50 min

Difficulty Easy

Servings: 8

1 Tbsp canola oil (or melted butter)

12 eggs

1/2 cup fat free milk

1 tsp salt

1/2 tsp white pepper

1 1/2 tsp fresh dill weed, chopped OR 1/2 tsp dried

8 oz cooked crab

8 oz low fat cream cheese, cut into 1/2-inch cubes

2 fresh green onions, sliced (equal to 2 Tbsp)

1 pinch paprika

1. Pour oil into square baking dish, 8 x 8 x 2 inches, tilting dish 

to coat bottom.

2. In a large bowl, beat eggs, milk, salt, white pepper, and dill 

weed with fork or wire whisk until well mixed. Stir in crabmeat, 

cream cheese, and onions. Pour into baking dish. Cover and refrigerate 

minimum 4 hours but no longer than 24 hours.

3. Heat oven to 350 degrees F. Sprinkle paprika over egg mixture. 

Bake uncovered 45 to 50 minutes or until center is set.

Additional Information - -

This can be prepared in advance and cooked when needed.

Servings: 8

Nutrition per Serving:

174 Calories, 10.3g Total Fat, 2.9g Saturated Fat, 7.4g Unsaturated Fat, 

2.1g Total Carbs, 0.1g Dietary Fiber, 1.4g Sugars, 220.8mg Potassium, 

17.4g Protein, 529.8mg Sodium

Dietary Exchanges: 1 Fat, 1 Very Lean Meat

Eggplant Dip - 9g Carbs, 0g Fiber

MELIZZANO DESPINA 

From: "America's Everyday Diabetes Cookbook"

Servings: 4

1 medium eggplant

1 tsp vegetable oil

1 onion

2 Tbsp lemon juice

1/4 cup olive oil

Few sprigs fresh parsley, chopped

Salt and pepper to taste

Preheat oven to 450 degrees F.

Brush eggplant lightly with vegetable oil. Using a fork,

pierce the skin lightly at 1-inch intervals. Place on a

baking sheet and bake for 1 hour, or until eggplant is

very soft and the skin is dark brown and caved in.

Transfer eggplant to a working surface. Cut off 1 inch at

the stem end and discard (this part never quite cooks through).

Peel the eggplant by picking at an edge from the cut end, then

pulling upward. The skin should come off easily in strips.

Cut the eggplant lengthwise and place each half with the

interior facing you. With a spoon scoop out the tongues of

seed-pods, leaving as much of the flesh as possible. To remove

the additional seed-pods hiding inside, cut each piece of

eggplant in half and repeat the deseeding procedure. Once

deseeded, let cleaned eggplant flesh sit to shed some of

its excess water.

Transfer drained eggplant flesh to a bowl. Using a wooden

spoon, mash and then whip the pulp until smooth and very soft.

Coarsely grate onion directly into the eggplant (the onion

juice that results is very important to this dip). Add lemon

juice and whip with a wooden spoon until perfectly integrated.

Keep beating and add olive oil in a very thin stream; the

result should be a frothy, light colored emulsion. Season

to taste with salt and pepper. Transfer to a serving bowl

and garnish with chopped parsley.

Servings: 4

Nutrition per Serving:

166 Calories, 15g Fat, 0mg Cholesterol, 1g Protein, 

9g Carbs, 0g Fiber, 4mg Sodium

Diabetic Exchanges: 2 Vegetables, 3 Fat

Cranberry Nut Bread - 15g Carbs

From: Cinnamon Hearts 

Prep Time: 25 Min

Servings: 2 large OR 4 small loaves; 40 slices 

Difficulty Level: 3

2 cups all-purpose flour

1 cup whole wheat flour

1 1/4 cups sugar

1 Tbsp baking powder

1 tsp baking powder

1 tsp baking soda

2 cups fresh cranberries, chopped

1 cup walnuts, coarsely chopped

2 Tbsp orange peel, grated

1/2 cup frozen egg substitute, thawed OR 4 large egg whites

1 1/4 cups skim milk

1/3 cup vegetable oil

Wax paper 

1. Preheat oven to 350F degrees.

2. Mix flours, sugar, baking powder and baking soda in a large bowl 

with a fork. Stir in cranberries, walnuts and orange peel. Set aside.

3. Beat egg substitute, milk and oil in a small bowl with fork. Stir 

egg mixture into flour mixture just until flour is moistened. Spoon 

batter into 2 wax paper-lined loaf pans (9x5x3-inches) or 4 small, 

wax paper-lined loaf pans. Bake 60 to 65 minutes for large loaves 

and 45-50 minutes for small loaves, or until toothpick inserted in 

center comes out clean. Cool bread in pans on wire racks for 

10 minutes; remove bread from pans and cool completely. 

Prep Time: 25 Min

Servings: 2 large OR 4 small loaves; 40 slices 

Nutrition per Serving:

97 Calories, 3.8g Fat, 0mg Cholesterol, 66mg Sodium, 15g Carbs

Exchanges: 1 Bread/Starch, 1 1/2 Fat