The Super Diabetes Site

Tag: breakfast and brunch

  • Sunny Fried Egg and Avocado Taco

    Sunny Fried Egg and Avocado Taco

    How to Make Sunny Fried Egg and Avocado Taco

    This quick and easy breakfast for two features a sunny fried egg, fresh tomato, and avocado, wrapped up in a warm tortilla.


    15 min prep time


    10 min cook time


    2servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Brush a small nonstick skillet with 1 tsp. of the oil and heat over medium heat. Add the eggs one at a time and cook sunny side up for about 2 minutes. Using a spatula, transfer to a plate.
    2. While the eggs are cooking, warm the tortillas in a separate skillet (no need to add any oil).
    3. For each serving, spread a tortilla with half of the mashed avocado, tomatoes, pine nuts, cilantro, and jalapeños, if using. Top with an egg, drizzle with the remaining extra-virgin olive oil, and season with the salt and pepper. Fold over and serve.
    Fiber Focused
    Mexican/Southwestern
    Breakfast and Brunch
    Cooking for 1 or 2
    Lunch
    Quick & Easy
    Sandwiches
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      405

    • % Daily value*

    • Total Fat
      27g

      35%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      383mg

      17%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      775mg
      16%

    Ingredients

    olive oil (divided)
    2 tsp

    eggs
    2

    whole wheat flour tortillas
    2

    avocado (peeled, seeded, and mashed)
    1

    tomato (sliced)
    1

    pine nuts or pepitas
    1 tbsp

    fresh cilantro (chopped)
    2 tbsp

    jalapeño pepper (seeded and thinly sliced (optional))
    1/2

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • Speedy Shakshuka

    Speedy Shakshuka

    How to Make Speedy Shakshuka


    15 min prep time


    30 min cook time


    4servings


    1 egg, 1/2 cup sauce, 1 slice toast

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat the oil over medium heat. Add the onion and red pepper and sauté for 6 to 7 minutes, until soft. Add the garlic and sauté for 1 minute.

    2. Add the marinara sauce, cayenne, and black pepper. Turn the heat to low and simmer for 10 minutes.

    3. Using the back of a spoon, make 4 indentations, spaced out from each other, in the sauce. Gently crack an egg into each indentation. Cover the pan and let the eggs cook until set but still soft, about 10 to 12 minutes. Sprinkle the basil leaves over the mixture in the skillet, cover, and cook for 1 minute. The eggs should be set, not runny.

    4. Spoon 1 egg and 1/2 cup of sauce over each slice of the toasted bread to serve.

    Mediterranean
    Vegetarian
    Main Dish
    Foodie
    Breakfast and Brunch
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 egg, 1/2 cup sauce, 1 slice toast


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        10g

    • Protein
      12g

    • Potassium
      630mg
      13%

    Ingredients

    whole wheat bread (toasted)
    4 slice

    fresh basil
    1/2 cup

    eggs
    4 whole

    black pepper
    1/8 tsp

    cayenne pepper
    1/4 tsp

    marinara sauce
    2 cup

    garlic (minced)
    2 clove

    red bell pepper (chopped)
    1 whole

    onion(s) (chopped)
    1 whole

    olive oil
    1 tbsp

  • Meat Lover’s Breakfast Cups

    Meat Lover’s Breakfast Cups

    How to Make Meat Lover’s Breakfast Cups

    This low-carb breakfast made with turkey sausage and turkey bacon makes for a meaty breakfast without all the saturated fat. Freeze the individual cups after they’re prepared for a grab-and-go breakfast that can be reheated at home or in the office!


    15 to 19 min cook time


    6servings


    1 “muffin”

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 F. Coat a six-cup muffin tin with nonstick cooking spray. Evenly divide the hash browns among the muffin cups and press firmly into the bottom and up the sides of each cup.

    2. In a large skillet, heat the oil over medium heat. Sauté the onion until tender. Add the garlic and sausage; cook for 1 minute more. Remove the skillet from the heat; stir in the sour cream.

    3. In a medium bowl, beat the egg substitute with the salt and black pepper, then pour it evenly into the potato-lined muffin cups. Top each cup with some of the sausage mixture, bacon, and cheese.

    4. Bake 15 to 18 minutes, or until the eggs are set. Serve immediately, or freeze for later.

    Low Carb
    Kid Friendly
    Comfort Food
    American
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 “muffin”


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      8g

    • Potassium
      217mg
      5%

    Ingredients

    Monterey jack cheese
    2 tbsp

    turkey bacon
    2 slice

    black pepper
    1/8 tsp

    salt
    1/4 tsp

    egg substitute
    1 cup

    light sour cream
    1 tbsp

    precooked turkey breakfast sausage patties ( thawed and diced)
    2 whole

    garlic (minced)
    1 clove

    onion(s) (finely chopped)
    2 tbsp

    canola oil
    1 tsp

    frozen hash browns (thawed)
    1 1/4 cup

  • Maple Apples

    Maple Apples

    How to Make Maple Apples

    Sautéing apples caramelizes their natural sugars creating a rich, sweet flavor. These apples are tossed in a low sugar syrup made from apple cider and sugar-free maple syrup for a delicious, diabetes-friendly dessert. Or, serve over plain Greek yogurt for a sweet but filling breakfast.


    7 min prep time


    14 min cook time


    4servings


    1/2 apple

    Print Recipe >

    Step-By-Step Instructions:

    1. Toss the apple slices with the lemon juice.
    2. In a large skillet, heat the oil over medium heat. Add the apples and sauté for 3 minutes. Reduce the heat to low, cover, and simmer for about 6 to 7 minutes, stirring occasionally. Remove the apples from the pan and set aside.
    3. In the same skillet add all the remaining ingredients except the almonds. Bring to a boil and cook over medium-high heat until syrupy, scraping up any bits of apple remaining in the pan. Add back the apples and sprinkle with the sliced almonds.
    Low Sodium
    Kid Friendly
    Comfort Food
    Quick & Easy
    Foodie
    Dessert
    Breakfast and Brunch
    Vegetarian
    Snacks
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 apple


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        10g

    • Protein
      1g

    Ingredients

    Granny Smith or other tart apple (unpeeled and sliced into 1/2-inch wedges)
    2

    lemon juice
    1 tbsp

    canola oil
    1 tsp

    apple cider
    1/4 cup

    sugar-free maple-type syrup
    1 tbsp

    ground cloves
    1/4 tsp

    ground cinnamon
    1/4 tsp

    slivered almonds (toasted)
    1 tbsp

  • Baked Egg ‘n’ Tomato Cups

    Baked Egg ‘n’ Tomato Cups

    How to Make Baked Egg ‘n’ Tomato Cups

     

    Late summer is the best time to find delicious, ripe tomatoes. Check your local grocery store or farmer’s market for heirloom tomatoes – they come in a variety of colors and might not be perfectly round, but they’re very tasty and add a whimsical touch to breakfast!
     
    Find this recipe and more in our cookbook Guilt-Free Comfort Favorites from the Mr. Food Test Kitchen. 


    10 min prep time


    30 min cook time


    4servings


    1 tomato cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Coat a 9×13-inch baking dish with cooking spray.
    2. Cut 1/4 inch off the top of each tomato. Scoop out pulp and seeds, leaving about 1/2-inch-think shell. (Reserve tomato pulp for another use or discard.) Place cut-side-up in baking dish. Evenly sprinkle tomatoes with 1/4 teaspoon pepper and the seasoning blend.
    3. Break an egg into each tomato. Sprinkle each egg with 1/2 teaspoon cheese and the remaining 1/4 tsp pepper. Bake 30 to 35 minutes or until eggs are set. Sprinkle with bacon to serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    Budget Friendly
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tomato cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      195mg

      65%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      10g

    • Potassium
      440mg
      9%

    Ingredients

    large ripe beefsteak or heirloom tomatoes
    4

    black pepper (divided)
    1/2 tsp

    salt-free garlic and herb seasoning blend, such as Mrs. Dash
    1/2 tsp

    eggs
    4

    reduced fat parmesan cheese (grated)
    2 tsp

    bacon (cooked and crumbled)
    2 slice

  • Zucchini and Date Muffins

    Zucchini and Date Muffins

    How to Make Zucchini and Date Muffins

    These make a great grab-and-go breakfast for the road. You can also make this recipe into a loaf of zucchini bread if you want. Just increase the cooking time to 50-60 minutes.


    15 min prep time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Lightly spray a muffin tin or line with paper muffin cups. Set pan aside.
    2. In a medium bowl, combine Splenda brown sugar blend, unsweetened applesauce, oil, egg whites and vanilla; mix well. Set aside.
    3. In a large bowl, combine flour, oats, baking powder, baking soda, salt, cinnamon and dates.
    4. Make a well in the center of the dry ingredients. Add sugar (wet) mixture to dry ingredients all at once and mix well.
    5. Stir in zucchini. Equally portion batter among the 12 muffin cups.
    6. Bake for 30 minutes or until toothpick inserted in center comes out clean.
    Breakfast and Brunch
    Foodie
    Vegetarian
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      145

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      285mg

      12%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      4g

    • Potassium
      175mg
      4%

    Ingredients

    Cooking spray or 12 paper muffin cups
    1

    low-calorie brown sugar substitute
    1/3 cup

    applesauce (unsweetened)
    1/2 cup

    canola oil
    1/4 cup

    egg whites
    4

    vanilla extract
    1 tsp

    whole wheat flour
    1 cup

    old fashioned, rolled oats
    1 cup

    baking powder
    2 tsp

    baking soda
    1 tsp

    salt
    1/2 tsp

    ground cinnamon
    1 tsp

    pitted dried dates (chopped)
    1/4 cup

    zucchini (shredded)
    2 cup

  • Whole Wheat Sweet Potato Pancakes

    Whole Wheat Sweet Potato Pancakes

    How to Make Whole Wheat Sweet Potato Pancakes

    You can substitute canned pumpkin in this recipe for pumpkin pancakes and instead of cinnamon use pumpkin pie spice.


    15 min prep time


    10 min cook time


    10servings


    1 pancake

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine oats, wheat germ, and yogurt. Let stand until oats soften. Mix in egg, egg whites, vanilla, skim milk and mashed sweet potato.

    2. In a large bowl, mix together whole-wheat flour, baking powder, baking soda, salt, cinnamon, and Splenda.

    3. Make a well in the center of the dry ingredients. Pour entire wet mixture into the well and fold together until completely incorporated.

    4. Coat a griddle or non-stick skillet with cooking spray and heat over medium heat. Use 1/3 cup batter for each pancake and cook until brown on bottom and some bubbles begin to break around edges. Turn pancake over and cook until brown and slightly firm to the touch in the center.

    5. Repeat procedure for remaining 9 pancakes.

    Kid Friendly
    American
    Vegetarian
    Holidays & Entertaining
    Foodie
    Breakfast and Brunch
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    Nutrition facts

    10 Servings



    • Serving Size

      1 pancake


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      20mg

      7%

    • Sodium
      285mg

      12%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      8g

    • Potassium
      250mg
      5%

    Ingredients

    old-fashioned rolled oats
    1/3 cup

    wheat germ
    1/3 cup

    Plain Nonfat Greek yogurt
    1 cup

    eggs
    1 whole

    egg whites
    2 whole

    vanilla extract
    1 tsp

    skim milk
    1 cup

    mashed sweet potatoes
    1 cup

    whole wheat flour
    1 cup

    baking powder
    1 1/2 tsp

    baking soda
    1 tsp

    salt
    1/4 tsp

    ground cinnamon
    2 tsp

    low-calorie sugar substitute
    1/3 cup

    nonstick cooking spray
    1 whole

  • Whole Wheat Breakfast Pizzas

    Whole Wheat Breakfast Pizzas

    How to Make Whole Wheat Breakfast Pizzas

    Try this recipe to spice up your morning routine. It’s a recipe for two, so share it with your special someone for a well-rounded, healthy breakfast.


    5 min prep time


    2servings


    ½ English muffin + ½ cup egg mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.

    2. In a small nonstick skillet, heat the margarine over medium heat until melted, swirling to coat the bottom. Cook the green onions, mushrooms, and bell pepper over medium-high heat for 3 minutes, or until tender, stirring frequently.

    3. In a small bowl, whisk together the egg substitute and milk. Pour over the vegetables. Reduce the heat to medium. 

    4. Cook without stirring until the mixture begins to set on the bottom and around the edge. As it sets, push the mixture toward the center of the skillet and tilt the skillet so the uncooked portion flows to the edge and all the egg substitute is fully cooked, 3 to 4 minutes. (A rubber scraper works well for this.)

    5. Put the English muffin halves with the cut side up on a baking sheet. Sprinkle each with 1 Tbsp. Colby and Monterey Jack mixture. Spoon the egg mixture over the cheese. Top with the remaining cheese. Sprinkle with the tomato.

    6. Bake for 5 to 8 minutes, or until the cheese is melted.

    Kid Friendly
    American
    Vegetarian
    Cooking for 1 or 2
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      ½ English muffin + ½ cup egg mixture


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      444mg
      9%

    Ingredients

    light tub margarine
    1 tsp

    small green onions (finely chopped)
    2

    small button mushrooms (sliced)
    2

    small red bell pepper (diced)
    1/2

    egg substitute
    1/2 cup

    milk (fat-free)
    2 tbsp

    whole-wheat English muffins (split in half)
    1

    Colby and Monterey Jack cheese mixture (low-fat, shredded)
    1/4 cup

    small tomato (seeded and chopped)
    1

  • Whole Grain Chicken and Waffles

    Whole Grain Chicken and Waffles

    How to Make Whole Grain Chicken and Waffles

    Here’s a lighter version of a usually deep-fried, high carbohydrate, high-calorie meal. Note that you’ll need a waffle iron to make this dish.


    20 min prep time


    20 min cook time


    5servings


    2 waffles (4-inch square) + 3 chicken strips

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. In a small bowl, add 1/4 cup of the whole wheat flour. In a second small bowl, whisk together 3 of the egg whites and hot sauce. In a third small bowl, mix together the corn meal, salt, and pepper.
    3. Slice chicken breasts lengthwise into 1-inch thick strips (this should make 15 strips). Dredge each strip in the flour (and shake off the excess), then dip in the egg white, then coat in the corn meal, and lay on the prepared baking sheet.
    4. Once all of the chicken strips are coated, spray each strip with cooking spray on both sides. Bake for 20 minutes.
    5. While the chicken is cooking, preheat a waffle iron according to manufacturer directions (set it to high). In a small bowl, whisk together the egg, milk, yogurt, and oil.
    6. In a large bowl, sift together the baking soda, remaining 1 1/2 cup whole wheat flour and baking powder.
    7. In another bowl, whip the remaining 3 egg whites to stiff peaks.
    8. Mix the wet ingredients into dry ingredients until combined. Gently fold in the whipped egg whites until combined. Cook the waffles according to your waffle iron instructions. For 4-inch square waffles, each waffle uses 1/2 cup batter. Cook the waffles until they are dark golden brown.
    9. Serve two waffles with 3 strips of chicken.
    Fiber Focused
    Comfort Food
    Lunch
    Main Dish
    Breakfast and Brunch
    Foodie
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    Nutrition facts

    5 Servings



    • Serving Size

      2 waffles (4-inch square) + 3 chicken strips


    • Amount per serving



      Calories





      410

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      35g

    • Potassium
      540mg
      11%

    Ingredients

    nonstick cooking spray
    1

    whole wheat flour (divided use)
    1 3/4 cup

    egg whites (divided use)
    6

    hot sauce
    1 tbsp

    cornmeal
    1/2 cup

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    boneless, skinless chicken breasts
    1 lbs

    large egg
    1

    skim milk
    1 cup

    Plain Nonfat Greek yogurt
    1/2 cup

    olive oil
    2 tbsp

    baking soda
    1/2 tsp

    baking powder
    1 1/2 tsp

  • Veggie Egg Fu Yung

    Veggie Egg Fu Yung

    How to Make Veggie Egg Fu Yung

    Try this meal for a unique Asian-inspired dish that’s also easy on the budget. It’s great for breakfast, lunch, or dinner!


    10 min prep time


    4servings


    1 patty

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the cooking spray and canola oil to a non-stick sauté pan over medium heat. Add the mushrooms, zucchini, and onion. Sauté until the mushrooms are dry and the onions turn clear, about 5-7 minutes. Stir in the bean sprouts. Sauté 2-3 more minutes. Set aside to cool.
    2. In a medium bowl, whisk the egg substitute and egg together. Whisk in the flour and then stir in the vegetable mixture and salt (optional). Mix well.
    3. Over medium-high heat, re-spray nonstick sauté pan with cooking spray and pour the batter by heaping 1/2 cup to form patties. Cook well on both sides until golden brown, about 4-5 minutes per side. Remove the patties from the pan and set aside.
    4. In a small bowl, combine the cornstarch, Splenda, soy sauce, and chicken broth. Mix well. Add this mixture to the hot pan and bring to a boil; reduce heat and simmer 5 minutes to make a gravy.
    5. Pour the gravy over patties and serve hot.
    Asian
    Dinner
    Lunch
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 patty


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      50mg

      17%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      8g

    • Potassium
      360mg
      8%

    Ingredients

    nonstick cooking spray
    1

    canola oil
    1 tsp

    white (button) mushrooms (chopped)
    8

    small zucchini (grated)
    1

    small onion (minced)
    1/2

    canned bean sprouts (drained and rinsed)
    1 cup

    egg substitute
    4 fl.oz

    eggs
    1

    all-purpose flour
    3 tbsp

    salt (optional)
    1/2 tsp

    Cornstarch
    1 tbsp

    low-calorie sugar substitute
    1 tsp

    soy sauce (reduced sodium)
    2 tsp

    low sodium chicken broth (fat-free, low-sodium, (12 ounces))
    1 1/2 cup