Have you bought your snowstorm milk, bread and eggs? Great! You can try our healthy French Toast Casserole with Honey-Glazed Fruit recipe, from the American Heart Association and American Diabetic Association’s Cookbook! It gives you the satisfaction of that snowy day French toast but it’s healthier with whole wheat bread and low-fat milk. Fruit gives you a sweet but fiber and nutrient rich topping.
Type 2 diabetes is nothing to joke about, of course! Battling diabetes starts with a healthy diet and lots of exercise, and management of the disease with your doctor. An estimated 87.3 million Americans have pre-diabetes. If you are middle-aged and your A1-C numbers are drifting toward pre-diabetes, but the brakes on that trend by putting your feet in motion with 30-45 minutes of exercise daily, and a diet full of high fiber, low-sugar choices. The DASH diet is also recommended. The DASH diet can also help lower high blood pressure–which also creeps up in mid-life.
Research shared at the AHA’s Scientific Sessions showed that low sodium-DASH diet combination dramatically reduced systolic blood pressure in hypertensive adults.
Learn more at www.heart.org/diabetes. Start taking small steps today to become healthier tomorrow!
Cooking Spray
6 slices whole-wheat bread (lowest sodium available), halved lengthwise
1 1/2 cups fat-free milk
1 1/2 cups egg substitute
2 Tbsp light brown sugar
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1 (15 oz) can light fruit cocktail, drained
2 Tbsp honey
1 Tbsp light tub margarine (make sure it is trans-fat-free)
Instructions
- Preheat the oven to 350 degrees F. Lightly spray an 8-inch square baking dish with cooking spray.
- Place the bread halves with the cut sides (the crustless sides) touching the bottom of the pan and the crust sides resting on the slice beneath them. The slices should overlap slightly. Set aside.
- In a medium bowl, whisk together the milk, egg substitute, brown sugar, cinnamon, and nutmeg. Pour over the bread. Using a spoon, press down the bread to soak up the milk mixture. Spread the fruit cocktail over the bread. Drizzle with the honey. Using a teaspoon, dot with the margarine.
- Bake for 55 minutes-1 hour, or until the center of the casserole is set (doesn’t jiggle when the casserole is gently shaken.) Let cool for at least 10 minutes before cutting.
Cook’s Tip: If you prepare this casserole ahead of time, cover it with plastic wrap and refrigerate for up to 10 hours. Uncover it, put the cold casserole in a cold oven, set the temperature to 350 degrees F, and bake for 1 hour 5 minutes – 1 hour 10 minutes, or until the center is set (doesn’t jiggle when the casserole is gently shaken). Let cool for at least 10 minutes before cutting.
(Try cooking it over low-medium heat in a nonstick pan if you’re in a hurry!)
Choices/Exchanges: 2 Carbohydrate, 1 Lean Meat
From Diabetes and Heart Healthy Cookbook by The American Diabetes Association
Nutrition Facts
Serving Size: 2/3 cup
- Calories180
- Carbohydrate27 g
- Protein12 g
- Fat3.0 g
- Saturated Fat0.5 g
- Sugars18 g
- Dietary Fiber3 g
- Cholesterol<5 mg
- Sodium150 mg
- Potassium410 mg