 |
Prep Time: 10 Minutes Cook Time: 20 Minutes |
Ready In: 30 Minutes Servings: 6 |
|
From Rick Gallop's The GI Diet Ingredients:
1 teaspoon canola oil |
1/4 cup onion, diced |
1 red pepper, diced |
1 cup broccoli, chopped |
1 1/2 teaspoons fresh thyme |
1/4 teaspoon salt |
1/4 teaspoon pepper |
3/4 cup feta cheese, light |
1 1/2 cups egg substitute (liquid) |
1 cup skim milk |
1/4 cup wheat bran |
1/4 cup whole wheat flour |
Directions:
1. Preheat oven to 400°F.
2. In non-stick fry pan, heat oil over medium heat.
3. Cook onion and red pepper for about 5 minutes or until softened.
4. Add broccoli, thyme, salt and pepper; cover and steam for about 3 minutes or until broccoli is tender-crisp and bright green.
5. Divide mixture among 12 greased muffin tins.
6. Sprinkle cheese over top of vegetable mixture in each cup.
7. In bowl, whisk together liquid egg, milk, bran and whole wheat flour.
8. Divide evenly over vegetable mixture.
9. Bake for about 20 minutes or until golden, set and puffed.
10. Let cool slightly before serving.
|
|