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What is a breaded vegetable recipe for people with diabetes?

You don’t need oil – or batter -- to make perfectly crisped vegetables. Instead, chef Michel Nischan lightly breads vegetables with whole-grain cereal, spices and cheese, and uses the oven instead of a frying pan. This low-carb dish is perfect for people with diabetes who are looking for new ways to prepare vegetables.

Click below to watch chef Michel Nischan prepare these “fried” vegetables.





Crispy “Fried” Vegetables

Ingredients

2 cups bran flake cereal, crushed
1/2 cup fresh grated parmesan cheese
4 eggs
4 cups zucchini, onions, and mushrooms, chopped into bite-sized pieces
grapeseed oil cooking spray
1/4 cup whole wheat flour
1 oz kosher salt, to taste (optional)
1/4 cup fresh basil, finely chopped
1/2 tsp ground cayenne (red pepper) (to taste)
1 pinch black pepper, fresh (to taste)

Directions

1. Preheat oven to 400°F. Coat baking sheet with cooking spray. For faster clean-up, line cookie sheet with foil.
2. In large bowl, add flour.
3. In a second bowl, beat eggs with fork for one minute.
4. In a third (small) bowl, mix flakes, basil, cayenne, and cheese. Add salt (if desired) and pepper to taste.
5. Dry vegetables well. Dip them, about a cup at a time, into the flour in first bowl, then into beaten egg in second bowl. Scoop them out of eggs with a slotted spoon, draining well. Then dip into coating mixture (bowl #3), gently turning to coat well.
6. Place veggies on prepared baking sheet so they do not touch each other. Lightly coat with cooking spray.
7. Bake 10 minutes. If necessary, turn pieces and bake an additional 5 minutes or until crispy and golden brown.
8. Season to taste, and serve hot.

Additional Information
Dip veggies in your favorite creamy dressing or sprinkle with lemon juice and more grated Parmesan.

Nutritional information includes all of flour and breading. Some will be discarded.
Note: Optional items are not included in nutritional facts.

Makes 8 servings

Calories 94.5
Total Carbs 12.4 g
Dietary Fiber 3.5 g
Sugars 3.3 g
Total Fat 3.3 g
Saturated Fat 0.9 g
Unsaturated Fat 2.5 g
Potassium 138.6 mg
Protein 6 g
Sodium 105.1 mg
 

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.