The Glycemic Index Diet for Dummies - Meri Raffetto [108]
Preparation time: 10 minutes
Cooking time: 10 minutes
Yield: 4 servings
3 large eggs
6 large egg whites
1 large tomato, seeded and diced
1/4 cup coarsely crumbled soft fresh goat cheese
1/4 cup chopped green onions
1/4 cup chopped fresh basil
1 teaspoon salt
1/2 teaspoon ground black pepper
3 teaspoons butter
2 shallots, chopped
1 Whisk the eggs and egg whites in a large bowl until well blended. Add the tomato (see Figure 16-3 for how to seed and dice a tomato), goat cheese, green onions, basil, salt, and pepper; whisk to blend.
2 Melt 1 teaspoon of the butter in a 12-inch nonstick skillet over medium heat. Add the shallots and sauté for 3 minutes.
3 Melt the remaining 2 teaspoons of butter in the skillet and add the egg mixture; cook 2 minutes without stirring.
4 Using a spatula or a large spoon, gently stir and turn over portions of the egg mixture until it's cooked through but soft, about 4 minutes.
Vary It! If you prefer, you can sprinkle the goat cheese on top after the eggs are done cooking. The cheese will melt nicely over the eggs.
Per serving: Calories 151 (From Fat 80); Glycemic Load 0 (Low); Fat 9g (Saturated 4g); Cholesterol 173mg; Sodium 754mg; Carbohydrate 6g (Dietary Fiber 1g); Protein 12g.
Figure 16-2: How to core and seed a pepper.
Figure 16-3: How to seed and dice a tomato.
Chapter 17: Luscious Yet Easy Lunches
In This Chapter
Planning your lunch menu for the week
Savoring some delicious make-ahead chicken and tuna salad recipes
Creating casseroles for healthy hot lunches
Indulging in salads and Mexican-inspired day-of lunches
Eating a healthy lunch may seem like a simple task, but lunch is one of those meals people often put little thought into. Why? Because grabbing something from a restaurant near the office or snacking all the way through the noon hour is easy. Don't get me wrong. Occasional takeout or snack-based lunches are okay, but eating too many lunches this way can cause you to fall off track with your diet guidelines and end up seeing the same number each time you step on the scale.
The trick with following a low-glycemic diet is to be prepared for all of your meals — including lunch. This chapter shows you several quick and convenient lunch ideas so you can stay within your low-glycemic diet plan and get the weight-loss results you're looking for.
Preparing Healthy Lunches for the Week Ahead
Being prepared for your lunches at the beginning of the week can actually save you more time during your busy weekdays and help you stay on track with your weight-loss plan. After all, you can't really follow your food goals unless you have the right foods around you. Also, everyone has those hectic mornings when trying to decide what's for lunch six hours from now just doesn't seem worth it. Having healthy, low-glycemic lunches that you've prepared ahead of time can help out.
Although I'm a fan of preparing lunches for the week ahead of time, I'm not a believer in making tons of difficult recipes all day long. To be quite frank, unless you have loads of time, expecting you'll make a full recipe for lunch and dinner every single day is somewhat silly. Heck, I'm sure there are weeks when you can barely find time to make two dinner recipes let alone seven lunch recipes and seven dinner recipes.
Life is very busy for most people. Making an actual recipe for lunch each day therefore isn't that realistic. However, taking a Sunday and whipping up a couple easy recipes that produce a bulk amount of food is realistic. Sure, it may take you a little more time on Sunday, but you'll love how quickly you can throw your lunch together during the week.
I've found that this make-ahead trick works best with salad-type sandwiches and casseroles, which leave you with food for the week