Skillet French Toast with Blueberries and Creamy Apricot Sauce
Try this delicious breakfast favorite.
For this recipe, and for dozens of other Association-approved recipes, purchase The Heart-Smart Diabetes Kitchen from our online store.
Serves: 4; Serving size: 2 slices
The secret ingredient in this citrusy French toast is the orange zest. Also, the blueberries contrast beautifully with the peach hues of the toast and sauce.
Canola oil cooking spray
2 Tbsp canola oil, divided
1 1/4 cups egg substitute
1/4 cup fat-free milk
1 tsp orange zest
1 tsp vanilla extract
1/2 of 16 oz loaf whole-grain Italian bread, cut diagonally into 8 slices, divided
1 container (6 oz) fat-free or low-fat vanilla yogurt
3 Tbsp apricot fruit spread
1 tsp orange zest
1 cup fresh (or thawed frozen) blueberries
- Place a large nonstick skillet over medium heat until hot. Coat skillet with cooking spray, add 1 tablespoon canola oil, and tilt skillet to lightly coat bottom.
- Pour egg substitute, milk, zest, and vanilla into a 13x9 in baking pan. Add four bread slices and turn several times to coat evenly. Place these bread slices in the skillet; cook 3 minutes on each side or until golden. Set aside on separate plate and cover to keep warm. Repeat with remaining bread slices and canola oil.
- Combine yogurt, fruit spread, and zest in a blender. Secure with lid and puree until well blended.
- To serve, place two slices of French toast on each of four dinner plates, spoon equal amounts of yogurt mixture on each slice, and top with blueberries.
Makes 8 slices, 1 cup sauce, and 1 cup berries total.
Serves 4; 2 slices, 1/4 cup sauce, and 1/4 cup berries per serving
Flavorful tip: Working in two batches keeps the bread from getting crowded, so it can brown properly and create a slight crust.
1 Lean Meat
Calories from Fat: 80
Total Fat: 9 g
Saturated Fat: 1 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 505 mg
Total Carbohydrate: 46 g
Dietary Fiber: 3 g
Sugars: 15 g
Protein: 15 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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