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