Glycemic Index Cookbook For Dummies
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You can dress up eggs by adding other healthy ingredients to make a hearty, delicious, low-glycemic breakfast that isn’t loaded in fat or calories. This low-glycemic Canadian bacon and cheese frittata will start your day off with a bang; serve it with a slice of whole-wheat toast if you want. With this frittata, you’ll feel full for a longer period of time and may even experience an increase in energy. And, luckily for you, Canadian bacon gives you that smoky ham taste without all the fat and calories.

Be sure to use an ovenproof skillet while cooking this recipe.

Low-Glycemic Canadian Bacon and Cheese Frittata

Preparation time: 10 minutes

Cooking time: 18–26 minutes

Yield: 6 servings

1 tablespoon canola oil

1 cup broccoli florets

1/2 small sweet onion, finely chopped

1/2 red bell pepper, finely chopped

2/3 cup sliced fresh mushrooms

1 cup Canadian bacon, slices quartered

8 eggs

2 tablespoons water

2 tablespoons Dijon mustard

1/4 teaspoon dried parsley

1/4 teaspoon dried basil

1/4 teaspoon salt

1/3 cup shredded cheddar cheese

1/4 cup grated Parmesan cheese

  1. Preheat the oven to 375 degrees F.

  2. In a large ovenproof skillet, heat the oil and sauté the broccoli, onions, and peppers until they begin to soften, about 4 minutes. Add the mushrooms and cook until the vegetables are tender, about 3 minutes. Add the Canadian bacon; heat through, about 1 minute. Remove the skillet from heat and keep warm.

  3. In a mixing bowl, beat the eggs, water, mustard, parsley, basil, and salt until foamy. Stir in the cheddar cheese.

  4. Pour the egg mixture over the meat-and-vegetable mixture; heat on low heat. As the eggs set, lift the edges with a spatula, letting the uncooked portion flow underneath. When the eggs are almost set (after about 3 minutes), place the skillet in the oven and bake for 5 to 10 minutes until the top is set.

  5. Top with the Parmesan cheese and bake for 2 to 5 minutes longer until the cheese is warm and melting.

Per serving: Calories 203 (From Fat 125); Glycemic Load 0 (Low); Fat 14g (Saturated 5g); Cholesterol 301mg; Sodium 642mg; Carbohydrate 4g (Dietary Fiber 1g); Protein 16g.

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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