You'll hear an enthusiastic "yum" when you serve this healthful alternative to coffee shop pastries.
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 scone per serving
Prep time: 25 minutes
1/4 cup whole-wheat pastry flour
1/4 cup all-purpose flour
1 Tbsp firmly packed light brown sugar
1/4 tsp baking powder
1/4 tsp ground cinnamon
1/8 tsp ground nutmeg
1/3 cup finely grated unpeeled zucchini (about 3 oz)
1 Tbsp low-fat buttermilk or fat-free milk
1 Tbsp egg substitute
2 tsp canola or corn oil
1 tsp finely chopped walnuts
- Preheat the oven to 375°F. Lightly spray a baking sheet with cooking spray.
- In a medium bowl, stir together the flours, brown sugar, baking powder, cinnamon, and nutmeg.
- In a small bowl, stir together the remaining ingredients except the walnuts. Add to the dry ingredients. Stir gently just until the dry ingredients are moistened. Do not overmix or the scones may be tough.
- Transfer the dough to the baking sheet. Shape into a ball. Using the palm of your hand, flatten the dough into a circle 3 1/2 inches in diameter. Fold the dough in half, making a half-circle. Fold in half again, making a quarter-circle. Pat down lightly. Sprinkle with the walnuts.Score the dough into 2 wedges by making a cut about 1/4-inch deep; do not cut all the way through.
- Bake for 20 minutes, or until the scones are golden brown and a wooden toothpick or cake tester inserted into the center comes out clean. Remove from the oven. Immediately cut into two wedges along the scored cut. Serve warm or at room temperature.
Calories from Fat: 55
Total Fat: 6.0 g
Saturated Fat: 0.6 g
Trans Fat: 0 g
Polyunsaturated Fat: 2.1 g
Monounsaturated Fat: 2.8 g
Cholesterol: 0 mg
Sodium: 75 mg
Total Carbohydrate: 33 g
Dietary Fiber: 3 g
Sugars: 8 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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