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Recipes
Hash Brown Patties with Ham and Chunky Vegetable Topping
Hot and hearty fare.
From The Heart-Smart Diabetes Kitchen, p. 31. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at http://store.diabetes.org
Serves: 4; Serving size 1 hash brown
Ingredients
Hash Browns
2 medium baking potatoes (12 ounces total), shredded, rinsed, and patted dry with paper towels
1/4 cup finely chopped onion
2 large egg whites
1/8 tsp salt
2 Tbsp canola oil
Topping
Canola oil cooking spray
1 1/4 cups (6 ounces) diced lean ham
1/2 8 oz package whole mushrooms, quartered
1 large shallot, finely chopped
1/2 of medium green bell pepper, thinly sliced, and cut into 2-inch-long pieces
1/4 cup chopped parsley leaves
Pepper, to taste
Preparation
- Combine potatoes with onions, egg whites, and salt in a medium bowl.
- Heat canola oil in a large skillet over medium-high heat until hot and spoon potato mixture into four mounds in the skillet. Press down lightly on mounds with back of spatula to level, making patties about 4 inches in diameter. Cook, uncovered, 7 minutes or until bottom is crisp. Gently turn and cook 6-7 minutes or until golden.
- Meanwhile, place a medium skillet over medium-high heat until hot and coat with cooking spray. Add ham, cook, and set aside. Re-coat same skillet with cooking spray and add mushrooms, shallot, and bell pepper. Coat vegetables with cooking spray and cook 3 minutes or until they just begin to richly brown on edges. Add ham, cover, and set aside.
- When potatoes are cooked, place on individual plates and spoon equal amounts of mushroom mixture on top of each. Sprinkle with parsley and pepper.
Fresh tip: Shred the potatoes first, then rinse and pat them dry before adding the other ingredients, allowing the egg white mixture to adhere to the potatoes. Lightly coating the other vegetables with canola oil cooking spray keeps them moist and browns them evenly.
Nutrition Information
Exchanges/Choices
1 1/2 Starch
1 Vegetable
1 Lean Meat
1 Fat
Calories: 225
Calories from Fat: 70
Total Fat: 8 g
Saturated Fat: 0.8 g
Trans Fat: 0 g
Cholesterol: 20 mg
Sodium: 565 mg
Total Carbohydrate: 25 g
Dietary Fiber: 3 g
Sugars: 3 g
Protein: 13 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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