Tailor made for diabetic and obese group, breakfast with the lot makes an energizing and wholesome meal in the morning. Serve this low-GI (glycemic index) multigrain bread topped with light ham, baby spinach leaves, poached egg and egg tomatoes, then your low-GI and medium-GI healthy-eating plan is on the go!
Breakfast With The Lot Recipe | Healthy Diabetic Breakfasts
Preparation time 10 minutes
Cooking time 25 minutes
Serves 4
Ingredients :
2 large egg tomatoes (180g), quartered
4 eggs
4 slices multigrain bread, toasted
60g light ham
50g baby spinach leaves
Method :
- Preheat oven to 220°C/200°C fan-forced. Line oven tray with baking paper.
- Place tomato, cut-side up, on tray; roast, uncovered, about 25 minutes or until softened and browned lightly.
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Egg Tomatoes (also known as Roma or Plum Tomatoes)
Meanwhile, place enough water in a large pan to come halfway up the side; bring to a boil. Break egg, one a time, into small bowl, sliding each into pan; allow water to return to a boil. Cover pan, turn off heat; stand about 4 minutes or until a light film of egg white has set over each yolk.
- Using an egg slide, remove eggs, one at a time, from pan; place egg, still on slide, on absorbent-paper-lined saucer to blot up any poaching liquid. Serve toast topped with ham, spinach, egg then tomato.
(Right) Egg tomatoes, also known as roma or plum tomatoes, are small and oval in shape; they are often used in Italian dishes.
Nutritional facts per serving :
680kJ (160 cal); 7g total fat (2g saturated fat); 12g carbohydrate; 2.1g fiber; medium GI