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Food & Fitness
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Recipes
Baked Apple Pancakes
Puffed, brown, and crusty on the outside, eggy-soft in the middle, and topped with caramelized brown sugar and cinnamon apples, this pancake is simply a slice of heaven. For a sumptuous brunch, serve with lean turkey sausages or Canadian bacon, freshly squeezed orange juice, and a mix of cantalope and honeydew melon balls.
For this recipe, and for dozens of other Association-approved recipes, purchase The New Family Cookbook for People with Diabetes from our online store.
Serves 6; Serving size 1/6 pancake plus 1/6 apple mixture
Prep time: 30 minutes
Ingredients
1 cup fat-free milk
3/4 cupall-purpose flour
2 egg whites
1 whole egg
1/2 tsp baking powder
2 Tbsp sugar
2 Tbsp margarine,melted
2 tsp pure vanilla extract
1 tsp grated lemon zest
1 large tart apple, peeled, cored, and thinly sliced
2 Tbsp brown sugar
2 tsp lemon juice
1/4 tsp cinnamon
Preparation
- Preheat oven to 400°F.
- Spray a 10 in ovenproof skillet with nonstick pan spray.
- Combine all the pancake ingredients in blender or food processor; blend until smooth.
- Pour into the prepared skillet; bake for 20 to 25 minutes or until puffed and browned.
- Meanwhile, spray a small skillet with nonstick pan spray. Add the apples slices, brown sugar, lemon juice, and cinnamon.
- Saute over low heat until the apples are softened and slightly caramelized, about 10 minutes.
- Spoon over the pancake.
- Cut the pancake into 6 servings and serve immediately.
Nutritional information
Exchanges/Choices
2 Starches
1/2 Fat
Total Calories: 177
Calories from Fat: 44
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 36 mg
Sodium: 127 mg
Sugars: 15 g
Total Carbohydrate: 18 g
Dietary Fiber: 1 g
Protein: 5 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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