Healthy Swaps-Crunchy Coating

The ultimate guide to having your cake and eating it too (continued).

Some things just aren't the same without a crunchy crust around them, but a coating made with flour or bread crumbs can turn a healthy dish into a high-carb no-no. With a little creativity, you can have your crunch and stay in the healthy eating zone. Great, flavorful substitutions for bread crumbs abound –– nuts, seeds, and (unsweetened) whole grain cereal flakes all can be chopped (or crushed up in a plastic storage bag) and used to coat fish filets, chicken, shrimp, veggies or anything else you'd normally pair with bread crumbs.

Nuts & SeedsFor crab cakes, meat balls and the like, try mixing up a paste of baking powder and beaten egg to use as a binder instead of bread crumbs and egg. (Extra hint: When making crab cakes, use real crabmeat; the imitation crab usually contains sugar.)







Reviewed by Susan Weiner, R.D., M.S., C.D.E., C.D.N. 3/08

 

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Last Modified Date: June 17, 2013

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by Brenda Bell
Years before I was diagnosed with type 2 diabetes, The Other Half came out of a doctor's appointment with a diagnosis of "borderline diabetes" and an ADA exchange diet sheet. His health insurance agency followed up on the diagnosis with a glucometer and test strips. After a year or so of trying to follow the diet plan and test his glucose levels, things appeared to be back in "normal" range, and stood there until a couple of years after my own diagnosis. Shortly...
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