2 cups thinly sliced Brussels sprouts
1/2 cup thinly sliced green onions
3/4 cup shredded or thinly sliced carrots
1/4 tsp salt
4 large eggs
2 large egg whites
1 tbsp grated fresh ginger or 1 tsp ground ginger
2 tbsp water
2 tbsp ground flaxseed
Spray a large pan with nonstick canola oil cooking spray. Add the Brussels sprouts, onions, carrots, and salt. Toss to mix then cover the skillet and cook over medium heat, tossing occasionally, for 8 to 10 minutes until the vegetables are softened and lightly browned. NOTE: Reduce the heat if the vegetables start to brown too fast!
In a bowl, using a fork, beat the eggs, egg whites, ginger, and water.
Heat a 9-inch nonstick skillet over medium-high heat. When skillet is hot, turn off the heat and spray with the nonstick canola oil spray. Turn heat back on to medium. Ladle a fourth (about 5 tablespoons) of the mixture into the pan. Cook about half a minute until the edges begin to set. Using a spatula, carefully lift the edges while tipping the pan to allow any uncooked mixture to run underneath. Cook for another minute or until the eggs are almost set and just shimmering on top.
Sprinkle 1 1/2 teaspoons of the ground flaxseed and 1/2 cup of the vegetables on the top of the eggs. Cook another half minute or until the eggs are completely set. Slide the pancake onto a serving plate or roll up or fold over before moving to serving plate, if desired. Repeat the procedure 3 more times making a total of 4 pancakes.
Per pancake: 140 calories, 11 g protein, 11 g carbs, 6 grams fat - 1 gram saturated. This is a perfect diabetic meal with the carbs and proteins being equal.
NOTE: If you use omega-3 enriched eggs, you should get about 150 mg of omega-3s per pancake.
I have had this recipe probably a dozen years. I got it from a diabetic magazine, but I cannot remember which one. I think it was one of those little ones they give out free in pharmacies.
3/4 cup shredded or thinly sliced carrots
1/4 tsp salt
4 large eggs
2 large egg whites
1 tbsp grated fresh ginger or 1 tsp ground ginger
2 tbsp water
2 tbsp ground flaxseed
Spray a large pan with nonstick canola oil cooking spray. Add the Brussels sprouts, onions, carrots, and salt. Toss to mix then cover the skillet and cook over medium heat, tossing occasionally, for 8 to 10 minutes until the vegetables are softened and lightly browned. NOTE: Reduce the heat if the vegetables start to brown too fast!
In a bowl, using a fork, beat the eggs, egg whites, ginger, and water.
Heat a 9-inch nonstick skillet over medium-high heat. When skillet is hot, turn off the heat and spray with the nonstick canola oil spray. Turn heat back on to medium. Ladle a fourth (about 5 tablespoons) of the mixture into the pan. Cook about half a minute until the edges begin to set. Using a spatula, carefully lift the edges while tipping the pan to allow any uncooked mixture to run underneath. Cook for another minute or until the eggs are almost set and just shimmering on top.
Sprinkle 1 1/2 teaspoons of the ground flaxseed and 1/2 cup of the vegetables on the top of the eggs. Cook another half minute or until the eggs are completely set. Slide the pancake onto a serving plate or roll up or fold over before moving to serving plate, if desired. Repeat the procedure 3 more times making a total of 4 pancakes.
Per pancake: 140 calories, 11 g protein, 11 g carbs, 6 grams fat - 1 gram saturated. This is a perfect diabetic meal with the carbs and proteins being equal.
NOTE: If you use omega-3 enriched eggs, you should get about 150 mg of omega-3s per pancake.
I have had this recipe probably a dozen years. I got it from a diabetic magazine, but I cannot remember which one. I think it was one of those little ones they give out free in pharmacies.
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