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
1/3cup shredded mozzarella cheese
Preheat the oven to 375 degrees. Spray a 13-x-9-x-2-inch glass baking dish with nonstick cooking spray.
Sauté the shallots until soft, about 3 minutes. Add the sun-dried tomatoes and 2 tablespoons of basil; stir for 1 minute.
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.
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.
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.
