Note: This recipe is especially for teens with diabetes, but it can be a nutritious part of almost anyone's diet. Teens 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
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
- 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.
Serving size: 1/4 of 10" skillet
Nutritional analysis (per serving):
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
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
Date reviewed: March 2009
Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
© 1995-2014 The Nemours Foundation/KidsHealth. All rights reserved.