Glycemic Index Cookbook For Dummies
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In this recipe for a low-glycemic egg bake, you make a flavor-packed mixture of sun-dried tomatoes and feta cheese. Cheese is a low-glycemic food option that's a great source of calcium and a delicious addition to almost any meal. You can leave this dish as is, or if you’re craving a bit of meat with breakfast, you can add some chicken sausage.

Low-Glycemic Sun-Dried Tomato and Feta Egg Bake

Preparation time: 8 minutes

Cooking time: 34 minutes

Yield: 6 servings

Nonstick cooking spray

1 shallot, finely chopped

1/2 cup chopped and drained oil-packed sun-dried tomatoes

2 tablespoons plus 2 tablespoons chopped fresh basil

1 cup egg substitute

4 large eggs

3/4 cup lowfat milk

1/4 cup crumbled feta cheese

1/4 teaspoon salt

1/3 cup shredded mozzarella cheese

  1. Preheat the oven to 375 degrees. Spray a 13-x-9-x-2-inch glass baking dish with nonstick cooking spray.

  2. Sauté the shallots until soft, about 3 minutes. Add the sun-dried tomatoes and 2 tablespoons of basil; stir for 1 minute.

  3. In a large bowl, whisk together the egg substitute, eggs, milk, feta cheese, and salt to blend well. Add the sun-dried-tomato mixture and mix well. Pour the egg mixture into the baking dish. Bake for 20 minutes.

  4. Pull the dish out of the oven, and top with mozzarella cheese and 2 tablespoons of fresh basil. Return the casserole to the oven, and cook for another 10 minutes until the top is golden brown, the cheese is melted, and a knife inserted into the center comes out clean.

  5. Let the casserole stand for 5 minutes before serving.

Per serving: Calories 139 (From Fat 69); Glycemic Load 2 (Low); Fat 8g (Saturated 3g); Cholesterol 153mg; Sodium 355mg; Carbohydrate 6g (Dietary Fiber 1g); Protein 12g.

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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