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Low GI Recipes

    
         
   



"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are slowly released into the bloodstream and sustain satiety."

Johanna Burani, MS, RD, CDE
Nutrition Works
Morristown, New Jersey

Expertise in individualized, low-glycemic index (low GI) meal planning.

Fortified Scrambled Eggs

    

Ingredients - Directions - Nutritional Info

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Italians don’t really eat eggs for breakfast but we do, whether we are in Morristown (New Jersey) or in Nimis (Friuli). Adding in some ricotta is a terrific way to fortify eggs with calcium, making this recipe a perfect choice for a simple, wholesome breakfast. In all honesty, these eggs taste so much better when I make them in Italy. I’m sure the freshly made ricotta from the local dairy farm has much to do with it!

Serves 4.

Low GI recipe: Fortified Scrambled Eggs

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Ingredients

4 large eggs
1 cup egg substitute
¼ cup light ricotta
2 tbsp. grated parmigiano cheese
2 tbsp. chopped fresh chives
salt/pepper to taste

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Directions

1. Whisk together all the ingredients in a medium-sized mixing bowl.

2. Evenly cover a medium-sized frying pan with vegetable spray. Heat over medium flame until surface is hot.

3. Add the egg mixture and begin to stir for about 2 minutes from the outside to the center with a wooden spoon.

4. Lower the heat if necessary to assure uniform cooking. Serve immediately.

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Nutritional Information

Calories: 146
Carbohydrates: 2 g
Protein: 16 g
Fat: 8 g
Saturated Fat: 3 g
Cholesterol: 248 mg
Fiber: < 1 g

GI Value: 0 - low

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See more Low GI Recipes.

Read about factors influencing GI ranking.

    
         
           
   
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