A Very Veggie Egg Scramble

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!

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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 salt

dash ground black pepper

Directions:

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

Easy Huevos Rancheros Scramble

Huevos Rancheros

Clearly, I had some extra black beans, guacamole and salsa to use from yesterday’s unwrapped shrimp burrito. This morning, I made an amazing huevos rancheros scramble – and it only took about 15 minutes. This is going to be my new summer brunch special. With fiber from the black beans, monounsaturated fat from the avocado, beta-carotene from the tomatoes in the salsa and protein from the eggs, this breakfast is a nutritional powerhouse – and it’s delicious, too!

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Ingredients (serves 1):

2 large eggs

2 Tbsp onion, chopped

2 Tbsp bell pepper, chopped

1/4 C black beans (*Note: If using canned black beans, look for a “No Salt Added” variety and rinse under water in colander.)

2 Tbsp guacamole (Try making your own using my simple recipe here!)

2 Tbsp salsa

1/2 oz. reduced-fat, shredded Mexican Blend cheese

splash skim milk

dash salt

dash pepper

1/2 tsp butter (or margarine)

Directions:

1. Heat butter  in small skillet over medium heat.

2. Add onions to skillet. Cook 2-3 minutes, stirring occasionally.

3. Add peppers to onions in skillet. Cook another 5-7 minutes, stirring occassionally.

4. Add black beans to skillet. Cook another 1-2 minutes.

5.Crack eggs in medium bowl. Add splash of skim milk, salt and pepper. Whisk well and add to skillet.Cook eggs until dry and cooked through, about 5-8 minutes. Continue to stir and scramble occasionally.

6. Add guacamole, salsa and cheese. Cook another 1-2 minutes. Remove from heat and serve.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 340 calories, Total Fat 20 g, Saturated Fat 8 g, Cholesterol 380 mg, Carbohydrates 20 g, Fiber 4 g, Protein 21 g, Sodium 701 mg, Calcium 305 mg

*Note: Sodium content may vary greatly based on brands used for guacamole, salsa, cheese and beans.