Note: This recipe is especially for kids with diabetes, but
it can be a nutritious part of almost anyone's diet. Kids
with diabetes may need to pay extra attention to the amount of
carbohydrates they eat to maintain control of their blood sugar
levels.
Prep time:
15 minutes
Ingredients:
1 1/2 c. hash browns
1 1/2 c. egg whites
1/2 c. onion, chopped
1/2 c. red pepper, chopped
1 c. broccoli florets, cut into small pieces
3/4 c. light cheddar cheese
1 tbsp. margarine
Directions:
- Preheat broiler.
- Wrap handle of skillet with nonstick aluminum foil.
- In skillet, sauté vegetables and hash browns in 1 tbsp. light
margarine over medium heat for 5 minutes.
- Spread hash browns and vegetables evenly in skillet.
- Pour egg whites into skillet over the hash browns and
vegetables.
- Cook until eggs are almost set.
- Top with cheese. Broil until cheese is melted.
Serves:
4
Serving size:
1/4 of 10" skillet
Nutritional analysis (per serving):
232 calories
14 g protein
11 g fat
4 g sat. fat
22 g carbohydrate
2 g fiber
8 mg cholesterol
308 mg sodium
205 mg calcium
2.3 mg iron
Diabetic exchanges:
1 1/2 carbohydrate exchanges
Note: Nutritional analysis may vary depending on ingredient
brands used.
Variations and suggestions:
Use fresh or frozen vegetables (make sure to thaw them first).
Use any vegetable you have in your refrigerator. Add 1/2 cup of
leftover ham, chicken, or turkey to increase the amount of
protein.
Reviewed by:
Allison Brinkley, RD, LD/N, CNSD
Date reviewed: February 2004
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
© 1995-2009 The Nemours Foundation/KidsHealth. All rights reserved.