Fruit-Filled Pancake Puff
Tired of the same old breakfast selections? This elegant puff pancake will become a favorite! Try different fruit and yogurt combinations to add variety.
For this recipe, and for dozens of other Association-approved recipes, purchase Diabetes & Heart Healthy Meals for Two from our online store.
Serves 2; 1 pancake and 1/2cup fruit per serving
Prep time: 5 minutes
1/4 cup egg substitute
2 Tbsp all-purpose flour
2 Tbsp fat-free milk
2 tsp canola or corn oil
1/4 tsp vanilla extract
1/8 tsp salt
2 1/2 oz fresh raspberries
6 small strawberries, sliced
2 Tbsp fat-free mixed-berry yogurt
- Preheat oven to 400° F. Lightly coat two 8-oz ramekins (4-in diameter) with cooking spray. Set aside.
- In a medium bowl, whisk together the egg substitute, flour, milk, oil, vanilla, and salt until smooth.
- Bake for 20 to 25 minutes, or until golden brown and puffy. Remove from the oven.
- Using the tip of a knife, gently pierce each pancake in one place. Allow to stand for 5 minutes to cool.
- Meanwhile, in a small bowl, gently stir together the raspberries and strawberries. Spoon over each cooled pancake. Dollop each with yogurt.
Calories from Fat: 45
Total Fat: 5.0 g
Saturated Fat: 0.3 g
Trans Fat: 0 g
Polyunsaturated Fat: 1.5 g
Monounsaturated Fat: 2.7 g
Cholesterol: 0 mg
Sodium: 225 mg
Total Carbohydrate: 10 g
Dietary Fiber: 3 g
Sugars: 4 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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