| Recipe from "Living in the 21st Century with Diabetes" |
| |
| Ingredients |
4 eggs or cholesterol free egg mix (200g)
1½ cups non fat milk (375ml)
Pepper to taste
1 cup grated less than 10% fat cheese (120g)
1 finely chopped onion (100g)
3 slices lean ham or turkey ham (60g)
½ cup self raising wholemeal flour (70g) |
| |
| Method |
· Beat eggs, milk and pepper together.
· In a separate bowl mix together cheese, onion, ham and flour.
· Add egg and milk mixture to flour mixture, folding until well blended.
· Pour into a lightly greased dish and bake in a 200ºC oven for 40 minutes
or microwave on Medium for 12 minutes. |
| Serves : 4
|
| |
| Nutrients per Serve : KJ 973, Calories 234, Carbohydrates(grams) 15, Fat(grams) 8
|
| |
Note
Cholesterol will be reduced to 27mg if low cholesterol egg mix is used. |
| |
Variations
Cottage cheese and salmon or spring onion and pumpkin may be substituted for ham. |
| |
