Ingredients

• 5 small potatoes, peeled and sliced
• 1 tablespoon olive oil or vegetable cooking spray
• 1/2 medium onion, minced
• 1 small zucchini, sliced
• 1 1/2 cup green/red peppers, sliced thin
• 5 medium mushrooms, sliced
• 3 whole eggs, beaten
• 5 egg whites, beaten
• Pepper and garlic salt with herbs, to taste
• 3 ounces shredded part-skim mozzarella cheese
• 1 tablespoon parmesan cheese

Directions

1. Preheat oven to 375¡F.
2. Cook potatoes in boiling water until tender.
3. In a nonstick pan, add oil or vegetable spray and warm at medium heat.
4. Add the
   onion and sautŽ until brown. Add vegetables and sautŽ until tender but not brown.
5. In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt,
   and mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
6. Oil
   or spray a 10-inch pie pan or ovenproof skillet. Transfer potatoes and eggs mixture
   to pan. Spread with parmesan cheese and bake omelet until firm and brown on top,
   about 20-30 minutes.

Yield: 5 servings

Nutrition Facts

Serving size: 1/5 of omelet

Amount Per Servings
Calories: 242

Carbohydrate: 18 grams

Protein: 19 grams

Fat: 9 grams

Daily Servings According to Diabetes Food Guide Pyramid: serving from
Grains/Beans/Starchy Vegetable group: 1 serving from Meat group: 1 serving from
Fat: 1/2 Source: ndep.nih.gov

Ingredients

• 1 golden delicious apple, diced
• 1/3 cup apple juice
• 1/3 cup water
• Dash of cinnamon
• Dash of nutmeg
• 1/3 cup quick-cook rolled oats, uncooked

Directions

1. Combine apples, juice, water and seasonings; bring to a boil.
   
2. Stir in rolled oats; cook 1 minute.
   
3. Cover and let stand several minutes before serving. 

Nutrition Facts

Serving Size: 1 recipe

Amount Per Serving

Calories 190

Calories from Fat 20 % Daily Value (DV)*

Total Fat 2g 3%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 10mg 0%

Total Carbohydrate 40g 13%

Dietary Fiber 5g 20%

Sugars 17g

Protein 4g

Vitamin A 0%

Vitamin C 6%

Calcium 2%

Iron 8%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 1

Vegetables: 0

Meat: 0

Milk: 0

Fat: 0
Carbs: 1

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov

Ingredients

• 2 navel oranges, peeled, separated into segments
• 1 apple or pear, diced
• 1/2 cup seedless red or green grapes, halved
• 1 banana, peeled, thinly sliced
• 2 Tbsp fresh squeezed orange juice
• 1/2 cup low-fat granola cereal

Directions

1. In a medium bowl toss together orange half segments, apple, grapes, banana and orange
   juice.
   
2. Sprinkle granola over mixture; toss lightly.
   
3. Serve immediately as dessert, for breakfast topped with low-fat yogurt, or drained
   over lettuce as a salad. 

Nutrition Facts

Serving Size: 1/6 of recipe

Amount Per Serving

Calories 100

Calories from Fat 5 % Daily Value (DV)*

Total Fat 1g 1%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 10mg 0%

Total Carbohydrate 23g 8%

Dietary Fiber 2g 8%

Sugars 14g

Protein 2g

Vitamin A 6%

Vitamin C 50%

Calcium 2%

Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 1

Vegetables: 0

Meat: 0

Milk: 0

Fat: 0

Carbs: 0

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov

Ingredients

• 1 cup egg substitute (crepes)
• 1-3/4 cup fat-free milk (crepes)
• 1/3
  cup all-purpose flour (crepes)
• 1/2 tsp salt (crepes)
• 1 tsp sugar (crepes)
• 6 peaches, pitted and thinly sliced (filling)
• 1-1/2 cups ricotta cheese (filling)
• 1 Tbsp sugar (filling)
• 4 Tbsp fat-free milk (filling)
• confectioner’s
  sugar

Directions

Crepes

1. Combine the eggs and milk in a bowl and whisk
   
2. Little by little, whisk in the flour, salt, and sugar to make a thin, lump-free
   batter. If, despite your best efforts, there are still lumps, strain the batter
   through several thicknesses of cheese cloth.
   
3. Cover the batter and refrigerate for 2 hours. If the batter still seems too thick
   – it should be the consistency of thick cream – thin it by beating in a little milk.
   
4. Heat a 12-inch skillet, preferably non-stick. The pan is ready when a drop of butter
   placed in it sizzles and spatters.
   
5. Drop in a teaspoon of butter and melt it over medium-high heat, coating the pan
   by tipping it from side to side.
   
6. Pour a scant 1/4 cup of batter into the pan, quickly tipping and turning the pan
   to cover the bottom. Pour off any excess.
   
7. In a very short time, the batter will begin to have bubbles on its surface and the
   edge will begin to pull away from the side of the pan. Using a spatula, turn over
   the crepe and cook it just a moment on the other side.
   
8. Remove to a covered plate and keep warm.
   
9.  Repeat until all batter has been used.
   

Ricotta

1. In a bowl combine the ricotta, with 1 tablespoon of sugar and 2 tablespoons of the
   milk and mix until creamy,
   
2. Add more milk if desired.
   
3. It should be easily spreadable. 

Nutrition Facts

Serving Size: 2 crepes (out of 16 crepes)

Amount Per Serving

Calories 140

Calories from Fat 0 % Daily Value (DV)*

Total Fat 0g 0%

Saturated Fat 0g 0%

Cholesterol 10mg 3%

Sodium 260mg 11%

Total Carbohydrate 25g 8%

Dietary Fiber 2g 8%

Sugars 16g

Protein 10g

Vitamin A 15%

Vitamin C 10%

Calcium 15%

Iron 4%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**
Fruit: 1

Vegetables: 0

Meat: 1

Milk: 0

Fat: 0

Carbs: 0

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov

Ingredients

• 2 oranges, peeled and sliced into bite-sized pieces
• 1 banana, peeled and sliced
• 1 Tbsp golden raisins
• 1/2 cup low-fat plain yogurt
• 1/8 tsp cinnamon

Directions

1. In a small bowl, combine fruit.
   
2. Divide fruit equally into 4 bowls.
   
3. Put a rounded tablespoon of yogurt over fruit in each bowl and sprinkle with a dash
   of cinnamon. 

Nutrition Facts

Serving Size: 1/4 of recipe

Amount Per Serving

Calories 90

Calories from Fat 5 % Daily Value (DV)*

Total Fat 1g 1%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 25mg 1%

Total Carbohydrate 20g 7%

Dietary Fiber 2g 8%

Sugars 13g

Protein 3g

Vitamin A 4%

Vitamin C 70%

Calcium 8%

Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 1

Vegetables: 0

Meat: 0

Milk: 0

Fat: 0

Carbs: 0

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov

Ingredients

• 1/2 cup non-fat cottage cheese
• 1/2 tsp dried dill
• 2 cup fat-free egg substitute
• 2 cups frozen chopped broccoli
• 1 tsp olive oil
• 2 tsp margarine
• 1 large onion, diced

Directions

1. Mix cottage cheese and egg substitute together; set aside.
   
2. In large non-stick frying pan over medium heat, sautŽ onions in oil for 5 minutes,
   or until soft.
   
3. Add broccoli and dill; sautŽ for 5 minutes, or until broccoli mixture softens.
   
4. Wipe out frying pan and place it over medium-high heat and let stand for about 2
   minutes.
   
5. Add 1 tsp. margarine and swirl the pan to distribute it.
   
6. Add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
   
7. As eggs set around the edges, lift them to allow uncooked portions to flow underneath.
   
8. Turn heat to low, cover the pan, and cook until top is set.
   
9. Invert onto a serving plate and cut into wedges.
   
10. Repeat with remaining 1 tsp. margarine and egg mixture. 

Nutrition Facts

Serving Size: 1/4 of recipe

Amount Per Serving

Calories 150

Calories from Fat 30 % Daily Value (DV)*

Total Fat 3g 5%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 390mg 16%

Total Carbohydrate 12g 4%

Dietary Fiber 3g 12%

Sugars 6g Protein 19g

Vitamin A 30%

Vitamin C 60%

Calcium 10%

Iron 15%



Diabetic Exchange**

Fruit: 0

Vegetables: 1

Meat: 2

Milk: 0

Fat: 1

Carbs: 0

Other: 0

* Percent Daily Values are based on a 2,000 calorie diet.

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov

Ingredients

• 1/2 cup non-fat cottage cheese
• 1/2 tsp dried dill
• 2 cup fat-free egg substitute
• 2 cups frozen chopped broccoli
• 1 tsp olive oil
• 2 tsp margarine
• 1 large onion, diced

Directions

1. Mix cottage cheese and egg substitute together; set aside.
   
2. In large non-stick frying pan over medium heat, sautŽ onions in oil for 5 minutes,
   or until soft.
   
3. Add broccoli and dill; sautŽ for 5 minutes, or until broccoli mixture softens.
   
4. Wipe out frying pan and place it over medium-high heat and let stand for about 2
   minutes.
   
5. Add 1 tsp. margarine and swirl the pan to distribute it.
   
6. Add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
   
7. As eggs set around the edges, lift them to allow uncooked portions to flow underneath.
   
8. Turn heat to low, cover the pan, and cook until top is set.
   
9. Invert onto a serving plate and cut into wedges.
   
10. Repeat with remaining 1 tsp. margarine and egg mixture. 

Nutrition Facts

Serving Size: 1/4 of recipe

Amount Per Serving

Calories 150

Calories from Fat 30 % Daily Value (DV)*

Total Fat 3g 5%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 390mg 16%

Total Carbohydrate 12g 4%

Dietary Fiber 3g 12%

Sugars 6g Protein 19g

Vitamin A 30%

Vitamin C 60%

Calcium 10%

Iron 15%



Diabetic Exchange**

Fruit: 0

Vegetables: 1

Meat: 2

Milk: 0

Fat: 1

Carbs: 0

Other: 0

* Percent Daily Values are based on a 2,000 calorie diet.

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov