Egg Scramble – Healthy and Hearty Breakfast

2017-03-17 20.46.20

I have been doing Weight Watchers for the past 6 weeks and have not been as successful as I’d like, finding it difficult to work the program without specific measurements — the points are abstract and often measured as “1 serving” which I find difficult, since portion control is not one of my strongest skills. That said, a number of years ago I did go to a nutritionist, and with her help lost 48# over the course of about 8 months. So, I went digging and found her menu planner and have started to incorporate the two programs.

Today’s breakfast is healthy, filling and nutrition filled. Accommodations could be made to help with calorie count, but some of the features I used are specific to my nutritionist’s recommendations for me.

INGREDIENTS:

  • 1/2 C Egg Beaters
  • 1/4 C Diced Onion
  • 1/4 C Diced Yellow Peppers
  • 6 Stalks of Asparagus cut into bite size pieces (I used left over)
  • 3 Large mushrooms, washed, stems trimmed, cut in half and sliced
  • 4 oz. roasted potatoes (best when left over), cut into smaller pieces
  • 5 Cherry tomatoes — sliced in half lengthwise
  • 1 Tsp. of olive oil or unsalted butter

Before I go into too much detail, this is an easy peasy breakfast to make for a crowd or for one person, by just increasing measurements. I’ll be honest — I didn’t finish the plate. It was too much for me to eat. I ate just a little more than 1/2. It will take only a few minutes to cook the dish. The time involved is the prep work.

Secondly, I used unsalted butter as my “free choice fat”, though olive oil, coconut oil or vegetable oil would all work as well. Because of the combination, I would not recommend using a spray like PAM. Even with a non-stick pan, the egg beaters and potatoes will still stick.

DIRECTIONS:

In a large non-stick pan, melt the butter, oil or whatever fat you choose to use, then add the onions and peppers. Saute them until the onions start to get translucent, then add the mushrooms. When they start to brown, add the potatoes. Since they are cooked already, you just need to heat them through. Then add the asparagus and sliced tomatoes. After the veggies have all heated through, add 1/2 C egg beaters and scramble. The trick to scrambled eggs, as told by Wolfgang Puck, is to actually scramble them, constantly stirring from the outside of the middle and turning over, until they are cooked to the density you like.

A couple of notes here–left over veggies are fabulous for this — broccoli, brussels sprouts, spinach… Veggies add lots of flavor and nutrition, and are filling and satisfying without adding lots of additional calories. And, if you don’t like one of my choices, just omit them. There is lots of flexibility in a scramble, and it can be made totally to your taste.

OPTIONS:

  • Substitute eggs scrambled with a splash of milk instead of the egg beaters. This will add approximately 195 calories to the dish per serving
  • Add salsa, either in the dish or on top. If using it on top, I recommend heating it in the microwave
  • Add cheese — again, 1 oz. of cheese will add approximately 114 calories to the dish
  • Add sausage, either turkey or pork, sweet or hot – your choice. If you are using sausage though, cut it into small pieces and cook first, before the onions and peppers, to ensure it is cooked through.

As the recipe was made, it is 6 points in Weight Watchers and 271 Calories (I ran this through a recipe calorie counter online)

Per Serving % Daily Value*
Calories 271
Total Fat 6.1g 9%
Saturated Fat 3.6g 18%
Trans Fat 0g
Cholesterol 16mg 5%
Sodium 258mg 11%
Potassium 1327mg 38%
Total Carb 34.7g 12%
Dietary Fiber 7g 28%
Sugars 7.7g
Protein 22.2g
Vitamin A 57% · Vitamin C 214%
Calcium 12% · Iron 36%
*Based on a 2,000 calorie diet

Advertisements

2 thoughts on “Egg Scramble – Healthy and Hearty Breakfast

  1. That looks delicious Paula! Congratulations on losing so much weight. I use coconut oil yesterday when frying up eggplant and peppers for eggplant parmesan. Thanks for printing calorie count.

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s