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. 

Green Eggs, No Ham

Sunny Side Up Eggs with Avocado on Toast

This easy breakfast is filling, delicious and offers protein, healthy monounsaturated fat and fiber, along with vitamins and minerals such as vitamin K, folate and potassium. I know the morning can be rough, but this breakfast takes about 10 minutes to make and will keep you full for hours, without compromising your calories.

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Ingredients (serves 1):

2 large eggs

1/4 avocado

1 slice whole wheat bread

Nonstick vegetable oil cooking spray

dash salt

dash ground black pepper

mashed avocado on toast (also amazing on its own!)

mashed avocado on toast (also amazing on its own!)

Directions:

1. Spray small pan with nonstick vegetable oil cooking spray. Warm over medium heat.

2.Slice avocado in half and slice one half in half again. Remove fruit from skin and transfer to small bowl. Mash with fork. (*Note: If you save the half with the pit, the avocado will not brown as fast. Store in refrigerator in air tight plastic bag for 1-2 days)

3. Place bread in toaster and warm until toasted and golden brown (about 5 minutes).

4. Crack eggs into pan (or into bowl first, if you prefer, and transfer into pan), add salt and pepper and cover. Cook until white is solid but yolk is still somewhat liquid (about 5 minutes). There should be a fine white film over the yolk.

5. Remove toast from toaster and transfer avocado on top of toast, spreading evenly in a thin layer. Add egg on top once cooked. Serve hot and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 323 calories, Total Fat 17 g, Saturated Fat 4 g, Cholesterol 372 mg, Carbohydrates 27 g, Fiber 5 g, Protein 17 g, Sodium 711 mg, Calcium 82 mg

*Note: This nutritional analysis includes a bread that is not low sodium and also a dash of table salt. Salt content may vary.

ready to eat!

ready to eat!

Wrap Up Some Good Nutrition for Breakfast With This Healthy Breakfast Burrito!

On the go or right at home, this recipe is a breakfast MUST! This breakfast burrito takes less than 15 minutes to make and can be wrapped up to eat once at your desk, or it can be enjoyed steaming hot – right off the stove. This is a tasty, satiating breakfast that offers up some great nutrition to fuel your body for the day! I recommend using whole eggs, since most of the nutrition is in the yolk (most scientific studies suggest that the cholesterol in eggs does little to affect cholesterol levels, but if you are concerned about cholesterol or calories, use egg whites instead). Feel good fueling up, knowing that you are supplying your body with folate, beta-carotene, vitamin C, fiber, protein and a ton of other nutrients to get your day going!

Breakfast Burrito

Breakfast Burrito

Ingredients (serves 1):

.5 oz low-fat feta, crumbled (approx 1 Tbsp)

2 Tbsp onions, chopped

1/2 C spinach, raw

2 eggs (or egg white equivalents)

1/2 small tomato

Nonstick vegetable oil cooking spray

1 whole wheat or multigrain tortilla (approx 6 inches in diameter)

Dash ground black pepper

almost done!

Directions:

1. Spray small skillet with nonstick vegetable oil cooking spray. Warm skillet on medium heat.

2. Crack 2 eggs (or pour egg whites into bowl). Scramble with fork or whisk. Set aside.

3. Chop onions. Place in skillet. Allow to cook 5-10 minutes, until translucent and slightly browned. Stir occasionally with spatula.

4. Chop tomato. Add to skillet.

5. Add spinach to skillet. Cook until wilted, approximately 2 minutes. Stir occasionally with spatula.

6. Pour scrambled eggs into skillet. Allow to cook until dry, stirring occasionally  with spatula (approximately 7 minutes.

7. Add feta cheese. Cook for 1 minute, until cheese is slightly melted and warmed. While cheese is warming, place tortilla on microwavable-safe plate and warm in microwave (approximately 20-30 seconds).

8. Transfer skillet contents to center of tortilla. Fold in opposite sides of tortilla to wrap up and slice in half. Enjoy!

*If you are on the go, wrap up the breakfast burrito in tin foil to keep hot and consume as soon as possible.

The Goods: What’s Inside?

now just wrap it up!

Nutritional Analysis Per Serving:

*note: nutritional analysis uses 2 large eggs (not egg whites)

Calories 275 calories, Fat 14 g, Saturated Fat 4 g, Cholesterol 376 mg, Carbohydrate 18 g, Fiber 9 g, Sugar 3 g, Protein 20 g, Sodium 593 mg, Calcium 162 mg