Note: This recipe is especially for kids with diabetes, but it can be a nutritious part of almost anyone's diet. Kids 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

Ingredients:

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

Utensils:

• 10'' skillet (You'll need help from your adult assistant.)
• measuring cup
• knife (You'll need help from your adult assistant.)
• aluminum foil

Directions:

1. Preheat broiler.
2. Wrap handle of skillet with nonstick aluminum foil.
3. In skillet, sauté vegetables and hash browns in 1 tbsp. light margarine over medium heat for 5 minutes.
4. Spread hash browns and vegetables evenly in skillet.
5. Pour egg whites into skillet over the hash browns and vegetables.
6. Cook until eggs are almost set.
7. Top with cheese. Broil until cheese is melted.

Serves: 4

Serving size: 1/4 of 10" skillet

Nutritional analysis (per serving):

232 calories
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

Diabetic exchanges:

1 1/2 carbohydrate exchanges

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Use fresh or frozen vegetables (be sure they're thawed). 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, CNSD
Date reviewed: February 2004