Scrambled Eggs with Vegetables
This simple breakfast guarantees you will start the day on top with a rainbow of vegetables before you even walk out your door. Broccoli and spinach offer up vitamin K and folate, while tomatoes and red bell peppers offer vitamin A. Also, eggs will keep you feeling full from their high protein content without weighing you down!
Ingredients (serves 1):
1 whole egg, large
2 large egg whites
1/4 C broccoli florets , chopped into small florets
6 cherry tomatoes, cut in halves or quarters
2 Tbsp mushrooms, chopped
2 tbsp chopped onion (I love vidalia onion this time of year!)
1 C spinach, raw
1/4 red bell pepper, chopped
2 Tbsp reduced-fat crumbled feta cheese
1 tsp butter or margarine (I like Smart Balance with omega-3 fatty acids added)
splash nonfat milk
dash ground black pepper
1. Warm butter or margarine in small skillet over medium heat. Add onion and cook for 3-4 minutes.
2. Add tomatoes, mushrooms and bell pepper to skillet and cook another 5 minutes, stirring occasionally. Add spinach and cook until wilted (about 2 minutes).
3. Place broccoli florets in covered, microwave-safe bowl and steam for 30-45 seconds, until broccoli is bright green (but still firm).
4. Crack egg in small mixing bowl and add two egg whites. Add splash of milk, salt and pepper. Whisk well and pour over vegetables in skillet. Cook until egg is cooked through (approximately 7-10 minutes). Add steamed broccoli and feta cheese. Cook for another minute (so cheese melts) and remove from heat. Enjoy!
The Goods: What’s Inside?
Nutritional Analysis Per Serving:
Calories 206 calories, Total Fat 9 g, Saturated Fat 3 g, Cholesterol 190 mg, Carbohydrates 13 g, Fiber 4 g, Protein 20 g, Sodium 601 mg, Calcium 145 mg