Glycemic Index Cookbook For Dummies
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Make protein-rich eggs a part of a healthy, low-glycemic breakfast with this recipe for breakfast burritos that you can spice up or down. Low-glycemic burritos add a nice Tex-Mex kick to breakfast. The recipe is pretty standard, but if you like a little spice, go ahead and add some cayenne pepper or hot sauce.

Low-Glycemic Breakfast Burritos

Preparation time: 10 minutes

Cooking time: 12 minutes

Yield: 4 servings

1 tablespoon canola oil 1/2 small sweet onion, finely chopped

1 red bell pepper, finely chopped

1 small portabella mushroom, diced

4 eggs

1 cup egg substitute

2 tablespoons lowfat milk

Salt and pepper to taste 1/3 cup shredded Mexican blend cheese

Four 10-inch whole-wheat tortillas

Salsa to taste

1 ripe avocado, peeled, pitted, sliced

  1. Heat the canola oil in a large nonstick skillet over medium-high heat. Cook the onions and peppers until they begin to soften, about 3 minutes.

  2. Add the mushrooms, and cook them until soft, about 5 minutes.

  3. Meanwhile, whisk together the eggs, egg substitute, milk, salt, and pepper. Reduce the heat to low, and add the egg mixture to the vegetable mixture, scrambling until cooked through, about 3 minutes.

  4. Add the cheese, and stir it into the mixture until melted, about 1 minute.

  5. Spread each tortilla with 1/4 of the scrambled eggs, salsa (to taste), and 1/4 of the avocado. Roll up the tortillas burrito-style and serve.

Per serving: Calories 399 (From Fat 462); Glycemic Load 9 (Low); Fat 18g (Saturated 4g); Cholesterol 213mg; Sodium 492mg; Carbohydrate 43g (Dietary Fiber 7g); Protein 23g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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