Patient Guide to Easy Diabetic Recipes

Breakfast: Banana Yogurt Pancakes

A Diabetic Recipe to Start the Day Right

Begin the day right:  these banana yogurt pancakes have just 14 grams of carbohydrates (in each serving).  This is an easy and delicious twist on plain old pancakes—so good you should consider hosting a breakfast party instead of a dinner party next time.

What You Need
(makes 18 servings)

2 cups all-purpose flour, sifted
1 tbsp baking soda
1 packet sugar substitute
1 large and very ripe banana, mashed
8 oz fat-free plain yogurt
½ cup milk (preferably skim milk)
½ tbsp canola oil
1 tsp vanilla extract
4 egg whites, beaten to soft peaks
  butter-flavored cooking spray
   

What You Do

  1. After sifting the flour, combine it with the baking soda and sugar substitute in a large bowl.
  2. Stir in the yogurt, banana, milk, oil, and vanilla. Stir until just moistened (don’t over-mix).
  3. In two parts, gently fold in the beaten egg whites.
  4. Lightly coat a non-stick skillet with cooking spray. With a ladle, make 4-inch pancakes. Cook until the bubbles come to the top of the pancake. Turn and continue to cook until browned. Keep warm in the oven while you cook the rest of the pancakes.

Nutritional Info (Per Serving)

  • 76 calories (7% calories from fat)
  • 3g protein
  • 1 total fat (0.1 saturated fat)
  • 14g carbohydrates
  • 1g dietary fiber
  • 0 cholesterol
  • 236mg sodium

Diabetic Exchanges

1 carbohydrate (bread/starch)

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Lunch: Turkey (or Ham) and Apple Sandwich
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