Glycemic Index Cookbook Recipe #1

This is recipe #1 from the Low Glycemic Index Cookbook.

Goat Cheese & Tomato Omelet

3 egg whites

2 eggs

1 Tbs water

1/8 tsp salt

1/8 tsp black pepper

Nonstick Cooking Spray

1/3 cup crumbled goat cheese

1 plum tomato, diced (1/3 cup)

2 Tbs chopped fresh basil or parsley

1.  Whisk together egg whites, eggs, water, salt and pepper in medium bowl.

2.  Spray medium non-stick skillet with cooking spray, place over medium heat.  Add egg mixture; cook 2 minutes or until eggs begin to set on bottom.  Gently lift edge of omelet to allow uncooked portion of eggs to flow to underneath.  Cook 3 minutes or until center is almost set.

3.  Sprinkle with cheese, tomato and basil over half of omelet.  

Fold omelet over filling.  Continue cooking 1 to 2 minutes or until cheese begins to melt and center is set.  Cut omelet in half; transfer to serving plates.

Makes 2 servings

Nutrients per Serving:  Calories: 80, Carbohydrate: 2g, Total Fat: 5g. Sat Fat: 3g; Fiber: 0g

Changes I made:

I ran into a grocery store late in the afternoon to get some goat's cheese.  It wasn't in the best neighborhood around here, so the only choice on offer was feta.  I love feta, so that's what I used.  Also, in the choice of basil or parsley, they only had fresh parsley, so I grabbed that.

My impression:

Well...I would use a lot less parsley than 2 Tbs next time. And I guess I'd try the goat cheese because although I love feta, it didn't melt well enough to really blend in.

I will say that it really DOES serve 2 people.  I split it with my son and it was more than enough. I had grapes with mine.

So on a scale of 5 stars, I'd give this a 3 the way I made it.

Next Up:  Sweet Potato Pancakes with Apple-Cherry Chutney