DRAGON BITES carb-counted recipe
A family-friendly, mostly healthy (sometimes treat-y!) simple recipe for families living well with type 1 diabetes.
If you’re planning breakfast in bed for Mother’s Day… for your mom, wife, girlfriend, partner… or for yourself (if you’re the planning one in your family!) try this classic make-ahead, 1-pan meal. It's also great for Christmas morning.
The recipe is EASY, so the kids can help; TASTY, so everyone’s happy; SIMPLE, so no one has to stress… least of all Mom! You can make it the night before for minimal fuss in the morning, and best of all, this hearty combination of starch and protein will fill everyone up, so you won’t have to deal with “Mom? I’m hungryyyyyy!”
Low-Carb? No
Gluten-free? Yes
Dairy-free? No (but can be adapted to be)
Nut-free? Yes
Prep: 30 mins
Cook: 60-90 mins
Refrigerate: 2 hours
Ready in: 1 to 1-1/2 hours total
Total Yield: 8 moderately large portions
Carb Content: 34g per portion (1/8th of total yield)
INGREDIENTS:
1 kg bag (~9 cups) frozen hash browns1
2 1/3 cups (300g) cooked ham, cut into small cubes2
½ cup (60g) finely chopped onion3 (finely chopped so the kids won’t notice ‘em!)
1 cup (100g) grated cheddar cheese4 (optional – leave out for dairy-free version)
12 large eggs5
Salt and Pepper
1 1/4 cups (50g) corn flake cereal6, crushed
Notes:
- 212g carbs; 53g fat for No Name Hash Brown diced potatoes
- 0g carbs; 14g fat for No Name cooked ham roast; you could also use deli ham
- 4g carbs; 0g fat for onion
- 3g carbs; 30g fat for No Name Grated Cheddar Cheese
- 12g carbs; 60g fat for eggs
- 43g carbs; 0g fat for Nature’s Path Honey’d Corn Flakes, which are gluten free
INSTRUCTIONS:
- Coat an 11x13” (or 9x13”) baking pan with cooking spray.
- Place the hash browns, onions, and ham in the greased pan. Mix to distribute ingredients evenly throughout (for even carb distribution).
- In a medium bowl, beat the eggs, salt and pepper.
- Pour eggs over the hash browns, ham and onions. Tip the pan to distribute egg to the sides and corners, if needed.
- Sprinkle a layer of grated cheese on the hashbrown/egg mixture. Cover and refrigerate overnight.
- Place the corn flake cereal in a medium bowl and crush with a pestle, the back of a spoon, or a potato masher. Alternately, you can place the flakes in a ziploc bag, seal, and crush them with your hands. (Kids love this method!) Set aside the crushed flakes for the morning.
- In the morning, preheat oven to 350°F (175C).
- Sprinkle the crumbled cereal evenly on top of the hashbrown/egg mixture.
- Bake for 60-90 minutes (depending on the size of the pan used, which will determine whether the casserole is shallow and bakes more quickly, or deep and bakes more slowly.) To see if it’s done, check the eggs in the middle of the pan with a fork at 60 minutes – if it comes out slimy, leave the casserole in for another 10 minutes. Repeat until eggs are set.
Serve hot, with coffee/tea, some fresh fruit, and flowers for Mom.
CARB & FAT CONTENT:
Total carbs: 274g
Total fat: 157g
Total yield: Total finished weight of 1950g
Nutrient Content of One Serving: 8 equal servings (~240g weight each) contain 34g carbs and 19g fat each.
Nutrient Content by Weight: 100g serving of Mom Saver contains 14g of carbs and 8g of fat, which means:
Carb Factor = 0.14
Fat Factor = 0.08.
Should I Give Insulin to Cover the Fat???
What is a Carb Factor & How Do I Use It?
By Cup or By Weight?
Please don’t rely exclusively on my carb counting! Nutritional information is given for general information only, and will vary depending on the amount, type and brand of ingredients you choose - Please verify your carb and fat content when you make your own version of this recipe.
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