This recipe from the Low GI Family Cookbook makes a lovely lazy weekend breakfast or brunch. Prepare double the quantity for four people — or for seconds.
Vegetarian and gluten free (if made with gluten free bread), Carbohydrate 15 grams per serve
Preparation time: 10 minutes
Cooking time: 20 minutes
2 slices wholegrain (e.g. Burgen) bread
Olive oil cooking spray
1 teaspoon olive oil margarine
40 grams (1½ ounces) button mushrooms (about 4), stems trimmed, sliced
3 English (not baby) spinach leaves, washed, chopped
Freshly ground black pepper, to taste
1 tablespoon coarsely grated reduced fat Cheddar cheese
1. Preheat the oven to 180°C (350°F/Gas 4).
2. Cut the crusts off the bread. Spray both sides of each slice lightly with oil. Press the bread slices firmly into two 1/3 cup (80 mL/2 1/2 fl oz) capacity non-stick muffin pan holes. Set aside.
3. Heat the margarine in a non-stick frying pan over medium–high heat until sizzling. Add the mushrooms and cook, stirring often, for 4–5 minutes or until tender. Add the spinach and cook, stirring, for 1–2 minutes or until wilted. Remove from the heat and season with pepper.
4. Divide mushroom mixture between the bread cases. Crack an egg into a small dish and then slide it into one of the bread cases. Repeat with the remaining egg. Sprinkle with the cheese. Bake for 15 minutes (for a softly set yolk), 20 minutes (for a hard-cooked yolk), or until the egg is cooked to your liking. Serve warm or at room temperature.
Per serve: Energy: 989 kJ; Protein 14 g; Fat 12.4 g, Saturated Fat 3.5g, Carbohydrates 9.5g, Sugar 1.9g, Fibre 3g, Sodium 317mg
GI estimation: 37 (Low)
GL estimation: 4
Recipes and image from The Low GI Family Cookbook, Hachette Australia. Visit: www.glycemicindex.com/publicationsList