BREAK­FAST

There’s noth­ing more stim­u­lat­ing than a healthy morn­ing meal with ben­e­fits

Diabetic Living - - Slim-down Special -

MELON BOWL FRUIT SALAD

SERVES 1

Care­fully scoop the flesh out of half a rock­melon. Chop the flesh and place in a medium bowl. Add 125g small straw­ber­ries, hulled and halved, 1 small ap­ple, quar­tered, seeded and chopped, and the pulp of 2 pas­sion­fruit to the rock­melon. Toss to com­bine. Spoon the fruit mix­ture back into the rock­melon half. Top with 2 tsp pepi­tas. Serve with 2 Tbsp low-fat Greek­style plain yo­ghurt.

NU­TRI­TION INFO

PER SERVE 1025kJ, pro­tein 8g, to­tal fat 4.5g (sat. fat 1.1g), carbs 35g, fi­bre

14g, sodium 71mg

Carb ex­changes 2½

• GI es­ti­mate low

• Gluten free

FRENCH TOAST WITH BA­NANA, WAL­NUTS AND HONEY

SERVES 2

Cut 2 (30g) pieces of low-GI white bread in half di­ag­o­nally. Dip in a mix­ture of 1 x 60g egg, whisked, 1 tsp cin­na­mon sugar and 2 Tbsp skim milk. Heat 2 tsp light mar­garine in a large non-stick fry­ing pan over medium heat.

Add the bread and cook for 2 min­utes each side or un­til golden brown. Place 2 pieces of bread on each serv­ing plate. Di­vide 3 Tbsp Pan­talica Smooth Light Ri­cotta, 1 small sliced ba­nana and 20g roughly chopped wal­nuts. Driz­zle a lit­tle honey over each.

NU­TRI­TION INFO

PER SERVE 1180kJ, pro­tein 11g, to­tal fat 12.5g (sat. fat 2.1g), carbs 31g, fi­bre 3g, sodium 238mg

• Carb ex­changes 2

• GI es­ti­mate low

MEX­I­CAN-STYLE SCRAM­BLED EGGS

SERVES 1

Heat ½ tsp light mar­garine in a small non-stick fry­ing pan over medium heat. Add 1 small clove gar­lic, crushed, ½ tsp finely chopped fresh chilli and 1 Tbsp finely chopped co­rian­der roots. Cook, stir­ring, for 1 minute. Add 2 x 60g eggs whisked with 2 Tbsp skim milk. Cook, stir­ring of­ten, for 2-3 min­utes or un­til egg is just set. Place 2 x 30g pieces toasted sour­dough bread on a serv­ing plate. Spoon the egg mix­ture over the bread. Com­bine 1 small chopped tomato, 1 Tbsp chopped co­rian­der leaves and a squeeze of lime. Spoon over egg mix­ture and serve.

NU­TRI­TION INFO

PER SERVE 1405kJ, pro­tein 22g, to­tal fat 10.9g (sat. fat 2.7g), carbs 34g, fi­bre 5g, sodium 482mg

• Carb ex­changes 2½

• GI es­ti­mate low PEACH, LY­CHEE AND CO­CONUT BIRCHER MUESLI SERVES 2

Com­bine 50g (½ cup) rolled oats,

2 Tbsp shred­ded co­conut, 1 small ap­ple, coarsely grated, 170g tub Chobani 0.5% Plain Yogurt, 80ml

(1⁄3 cup) skim milk and 1 tsp honey in a medium bowl. Cover and put in the fridge for 4 hours, or overnight to soak. Di­vide muesli be­tween serv­ing bowls. Top with 1 sliced ripe peach and 3 ly­chees, peeled and halved. Driz­zle with an­other tsp honey.➤

NU­TRI­TION INFO

PER SERVE 1280kJ, pro­tein 12g, to­tal fat 7.5g (sat. fat 4.7g), carbs 44g, fi­bre 7g, sodium 64mg

• Carb ex­changes 3

• GI es­ti­mate low

FRUIT AND WAL­NUT OATS

SERVES 1

Cook 30g (1⁄3 cup) rolled oats, 200ml low-fat milk and 60ml (¼ cup) wa­ter in a small saucepan over a medium heat for

4-5 min­utes. Serve with 10g chopped pit­ted prunes, 10g wal­nuts and 1 small or­ange, peeled and cut into seg­ments.

NU­TRI­TION INFO

PER SERVE 1470kJ, pro­tein 14g, to­tal fat 12.4g (sat. fat 2.6g), carbs 42g, fi­bre 9g, sodium 88mg

• Carb ex­changes 3

• GI es­ti­mate low

HAM, SPINACH AND MUSH­ROOM TOASTIE

SERVES 1

Layer 30g salt-re­duced ham, 1⁄3 cup roasted red cap­sicum strips, 15g (½ cup) baby spinach, 2 but­ton mush­rooms, sliced, and 1 slice re­duced-fat Swiss cheese be­tween 2 slices whole­meal grain bread. Toast in a sand­wich press. Serve.

NU­TRI­TION INFO

PER SERVE 1380kJ, pro­tein 19g, to­tal fat 13.8g (sat. fat 5.1g), carbs 28g, fi­bre 7g, sodium 608mg

• Carb ex­changes 2

• GI es­ti­mate low

YO­GHURT CIN­NA­MON BERRIES

SERVES 1

Cook 130g (1 cup) frozen mixed berries, 2 Tbsp freshly squeezed or­ange juice and a pinch of ground cin­na­mon in a mi­crowave dish on medium-high/ 70% for 2 min­utes. Top with 90g (1⁄3 cup) low-fat Greek-style plain yo­ghurt and 35g (1⁄3 cup) Crun­chola. Serve.

NU­TRI­TION INFO

PER SERVE 1170kJ,

pro­tein 11g,

to­tal fat 5g

(sat. fat 1.7g), carbs 42g, fi­bre 10g,

sodium 93mg Carb ex­changes 3 GI es­ti­mate low

NU­TRI­TION INFO

PER SERVE 1576kJ, pro­tein 30g, to­tal fat 11.8g (sat. fat 3.3g), carbs 30g, fi­bre 13g, sodium 271mg.

• Carb ex­changes 2 • GI es­ti­mate low

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