Diabetes Forecast

Good Carb, Bad Carb

A new cookbook makes high fiber a no-brainer

By Katie Bunker ,

Think carbs are the enemy? Think again. In their new book, Lara Rondinelli, RD, LDN, CDE, and Chef Jennifer Bucko say that eating well isn't about avoiding carbs, it's about eating healthy ones. The Healthy Carb Diabetes Cookbook makes popular dishes—like french toast—good for you. Says Bucko: "This is going to meet a need for a lot of people with diabetes."

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French Toast Muffins

6 servings
Serving size: 1 muffin

Cooking spray
1 1/2 cups egg substitute
1/2 cup fat-free half-and-half
1 tsp. ground cinnamon
3 Tbsp. Splenda
2 Tbsp. milled flaxseed
1 tsp. vanilla
6 slices whole-wheat bread,
cut into chunks

1. Preheat oven to 400°F.
2. Spray muffin pan with cooking spray.
3. In a medium bowl, whisk together egg substitute, fat-free half-and-half, cinnamon, Splenda, flaxseed, and vanilla.
4. Gently fold bread into egg mixture; let sit 5 minutes to soak.
5. Divide mixture evenly among six muffin cups, overfilling slightly.
6. Bake for 25 minutes or until puffed and set. Serve immediately.

Exchanges: 1 Starch; 1 Lean Meat
Amount Per Serving: Calories: 140; Calories from Fat: 20; Total Fat: 2.5 grams, Saturated Fat: 0.5 grams; Trans Fat: 0 grams; Cholesterol: 0 milligrams; Sodium: 270 milligrams; Total Carbohydrate: 17 grams (Dietary Fiber: 3 grams; Sugars: 4 grams); Protein: 11 grams



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