1.Fruit-Filled French Toast Wraps
Ingredients
- 3/4 cup vanilla yogurt
- 2/3 cup sliced ripe banana
- 1 large egg
- 1/4 cup 2% milk
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 2 whole wheat tortillas (8 inches)
- 2 teaspoons butter
- 2/3 cup sliced fresh strawberries
- 2/3 cup fresh blueberries
- 1/4 cup granola
- OPTIONAL TOPPINGS: additional vanilla yogurt, strawberries, blueberries and granola
Directions
- In a small bowl, combine yogurt and banana. In a shallow bowl, whisk egg, milk, cinnamon and nutmeg. Dip both sides of each tortilla in egg mixture. In a skillet, heat butter over medium-high heat. Add tortilla; cook until golden brown, 1-2 minutes on each side.
- Spoon yogurt mixture down center of tortillas; top with strawberries, blueberries and granola. Roll up each tortilla. If desired, top with additional yogurt, berries and granola.
Nutrition Facts
1 wrap: 399 calories, 10g fat (4g saturated fat), 72mg cholesterol, 256mg sodium, 68g carbohydrate (29g sugars, 9g fiber), 15g protein.
2. Slow-Cooker Honey Granola
Ingredients
- 4 cups old-fashioned oats
- 1 cup sunflower kernels
- 1 cup sweetened shredded coconut
- 1/2 teaspoon salt
- 1/2 cup canola oil
- 1/2 cup honey
- 1 cup chopped dried pineapple
- 1 cup chopped dried mangoes
- In a 3-qt. slow cooker, combine oats, sunflower kernels, coconut and salt. In a small bowl, whisk oil and honey until blended. Stir into oat mixture. Cook, covered, on high 2 hours, stirring well every 20 minutes.
- Remove granola to baking sheets, spreading evenly; cool completely. Stir in pineapple and mangoes. Store in airtight containers.
Nutrition Facts
1/2 cup: 295 calories, 15g fat (3g saturated fat), 0 cholesterol, 167mg sodium, 38g carbohydrate (21g sugars, 4g fiber), 5g protein.
3. Southwest Breakfast Wraps
Ingredients
- 1 tablespoon olive oil
- 1 medium red onion, chopped
- 1/2 cup sliced fresh mushrooms
- 1 small green pepper, finely chopped
- 1 small sweet red pepper, finely chopped
- 1 jalapeno pepper, seeded and finely chopped
- 1 can (4 ounces) chopped green chilies
- 1 garlic clove, minced
- 8 large egg whites
- 1/4 cup shredded reduced-fat Mexican cheese blend
- 4 whole wheat tortillas (8 inches), warmed
Directions
- In a large nonstick skillet, heat oil over medium-high heat. Add onion, mushrooms, peppers, chilies and garlic; cook and stir until peppers are crisp-tender. Remove from pan and keep warm.
- In a small bowl, whisk egg whites and cheese until blended. Add egg white mixture to pan; cook and stir over medium heat until egg whites begin to set and no liquid egg remains.
- Spoon egg white mixture across center of each tortilla; top with vegetable mixture. Fold bottom and sides of tortilla over filling, and roll up.
Editor's Note
Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.
Nutrition Facts
1 wrap: 254 calories, 8g fat (1g saturated fat), 5mg cholesterol, 446mg sodium, 29g carbohydrate (4g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1 vegetable, 1 fat.
4. Sausage and Egg Pizza
Ingredients
- 1 tube (8 ounces) refrigerated reduced-fat crescent rolls
- 1/2 pound Italian turkey sausage links, casings removed
- 1-3/4 cups sliced fresh mushrooms
- 1-1/4 cups frozen shredded hash brown potatoes
- 1/4 teaspoon garlic salt
- 1/4 teaspoon pepper
- 2 green onions, chopped
- 2 tablespoons finely chopped sweet red pepper
- 1/2 cup shredded fat-free cheddar cheese
- 3/4 cup egg substitute
Directions
- Preheat oven to 375°. Unroll crescent dough and separate into eight triangles; arrange in a single layer on a greased 12-in. pizza pan. Press onto pan to form a crust and seal seams; pinch edge to form a rim. Bake 8 minutes.
- Meanwhile, in a large nonstick skillet coated with cooking spray, cook sausage and mushrooms over medium heat 4-6 minutes or until sausage is no longer pink and mushrooms are tender, breaking up sausage into crumbles. Drain and remove sausage mixture. Add hash browns, garlic salt and pepper to the same skillet; cook and stir until browned.
- Sprinkle sausage mixture over prepared crust; layer with potatoes, green onions, red pepper and cheese. Carefully pour egg substitute over top. Bake 10-12 minutes or until egg is set and cheese is melted.
Nutrition Facts
1 slice: 241 calories, 10g fat (2g saturated fat), 24mg cholesterol, 744mg sodium, 22g carbohydrate (5g sugars, 1g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1/2 fat.
5. Feta Scrambled Egg Wraps
Ingredients
- 1-1/2 cups Southwestern-style egg substitute
- 3/4 cup crumbled feta cheese
- 2 tablespoons sliced pepperoncini, chopped
- 4 whole wheat tortillas (8 inches), warmed
Directions
- Place a large nonstick skillet coated with cooking spray over medium heat. Pour in egg substitute; cook and stir until thickened and no liquid egg remains. Gently stir in cheese and pepperoncini; heat through. Serve in tortillas.
Nutrition Facts
1 wrap: 239 calories, 6g fat (2g saturated fat), 11mg cholesterol, 560mg sodium, 24g carbohydrate (3g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch.
6. Blueberry Cantaloupe Salad
Ingredients
- 3/4 cup orange yogurt
- 1-1/2 teaspoons lemon juice
- 3/4 teaspoon poppy seeds
- 1/2 teaspoon grated orange zest
- 2 cups diced cantaloupe
- 1 cup fresh blueberries
- In a small bowl, mix yogurt, lemon juice, poppy seeds and orange zest. To serve, divide cantaloupe and blueberries among four dishes; top with yogurt mixture.
Nutrition Facts
3/4 cup with 3 tablespoons dressing: 76 calories, 1g fat (0 saturated fat), 1mg cholesterol, 24mg sodium, 17g carbohydrate (15g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 fruit.
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