Delicious Recipe: Turkey Bacon Avocado Toast Plate

When putting together a balanced meal, filling half of your plate with non-starchy vegetables, a quarter of your plate with carbohydrate foods, and the last quarter with lean protein is recommended.[1] Here's a recipe for a meal including non-starchy vegetables, carbohydrates, and protein as recommended by the American Diabetes Association:[2]

Ingredients

• 2 slices turkey bacon

• 1/2 ripe avocado

• 2 slices whole wheat bread

• 1/8 tsp salt

• 1/8 tsp pepper

• 1 plum tomato

• 1/2 cup nonfat plain Greek yogurt

• 1 handful blueberries

Instructions

1. Toast 2 slices of 100% whole wheat bread until crunchy.
2. Coat your skillet with non-stick spray and place over medium heat.
3. Cook turkey bacon for 4 minutes, flip cook for another 4 or until crispy. Transfer to a plate lined with paper towels to soak up extra grease.
4. Scoop avocado and spread on both slices of toast, sprinkle with salt and pepper.
5. Slice tomato into thin slices, top toast with half of slices and one strip of turkey bacon each.
6. Scoop 1/2 cup of yogurt into a small bowl.
7. Sprinkle with blueberries.
8. Enjoy!

Looking for alternative ingredients to fill out your plate? Beans, dried peas, and legumes are a source of lean, plant-based protein that is affordable, nutrient-rich, and also provide some carbohydrates.[3] Fish high in Omega-3 Fatty Acids DHA and EPA (sardines, herring, mackerel, trout, tuna) also provide lean protein and should be prepared through baking, broiling, or grilling to avoid adding extra fat through frying in oil.[3] Whole grains, winter squash, and citrus fruits are sources of carbohydrates that contain essential nutrients, and dark leafy greens like spinach and kale are another way to fill your plate with non-starchy veggies.[3]

References

1. American Diabetes Association. Eating Well | ADA. diabetes.org. Published 2024. https://diabetes.org/food-nutrition/eating-healthy
2. Avocado Toast with Turkey Bacon and Tomato | American Diabetes Association. Diabetesfoodhub.org. Published January 25, 2024. Accessed September 25, 2024. https://diabetesfoodhub.org/recipes/avocado-toast-turkey-bacon-and-tomato
3. American Diabetes Association. What superstar foods are good for diabetes? | ADA. diabetes.org. https://diabetes.org/food-nutrition/food-and-blood-sugar/diabetes-superstar-foods