End of the month Bean Bake – adapted from Eating for Sustained Energy.


Serves 6

5 ml oil olive or canola

1 medium onion chopped

3 tins baked beans in tomato sauce

3 hard boiled eggs chopped

1/2 tsp salt

Freshly ground black pepper to taste

1 tsp dried mixed herbs

1 cup frozen peas

1 large or 2 small  tomatoes sliced

1 slice of brown bread, crumbed

90 g mozzarella or Tussers cheese (Munster is also good)

Heat your oil and fry the onion until  glassy and soft.

Add the beans eggs, peas, herbs, salt and pepper

Pour into a greased oven dish.

Cover with tomato slices, cheese and bread crumbs

Grill till golden brown. About 5 minutes

This is a low GI, low fat and high fibre meal, suitable for diabetics.

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