Taking your Egg Whites to the Next Level
If you’re tired of having the same old breakfast and your plain egg whites and oatmeal are starting to make you sick just thinking about it, here are a few delicious high protein variations to your morning breakfasts that you can try that will be a hit with both your stomach as well as your family:
Broccoli and Spinach Egg Muffins
Makes 12
Prep time: 15 minutes
Cooking time: 20 minutes
Serving size: 1
Calories: 72
Protein: 6g
Carbs: 2g
Fat: 5g
Directions:
Cut the broccoli into small florets and slice the stems. Put in a steamer and cook for 3 minutes. Add spinach and cook for 1 minute or until the spinach has just wilted.
2. Beat the eggs, Parmesan cheese, nutmeg and season to taste.
3. Divide the broccoli and spinach into the sections in a lightly oiled, muffin pan and cover with the egg mixture. Bake in a preheated oven, 375*F for about 15 minutes or until lightly browned, well risen and the egg mixture has set. Lean in the pan for 1-2 minutes, then loosen the edges with a knife, turn out and enjoy
Denver Omelet
Servings: 2
Serving size: 1 omelet
Ingredients
2 teaspoons reduce-calorie margarine, divided
1 cup chopped onion
½ cup chopped red bell pepper
½ cup chopped green bell pepper
1/3 cup reduced-fat ham diced *
6 ounces egg white
Salt to taste
1. Preheat nonstick skillet over medium heat. Add the onion and bell peppers; sauté for 7 minutes or until tender. Add diced ham and sauté 1 minute. Remove from heat; set onion mixture aside.
2. Combine the egg whites, and salt in a medium bowl; stir well with a wire whisk.
3. Preheat nonstick skillet over medium heat. Add 1/2 cup of onion mixture, spread over bottom of skillet. Pour half of egg mixture into skillet, and top with 1/2 cup onion mixture (do not stir). Cover, reduce heat to medium-low, and cook for 10 minutes or until the center is set. Loosen the omelet with a spatula, and fold in half. Slide omelet onto an individual plate; set aside, and keep warm. Repeat the procedure with remaining, onion mixture, and egg mixture
* ham, bacon, turkey or shrimp optional
Blueber
ry Oatmeal Pancake
Ingredients:
1/3 cup oats
1/3 cup Egg whites
1/2 cup blueberries
1 tsp baking powder
1 tsp vanilla extract
1/2 tsp cinnamon
Instructions:
1. Mix together oats, egg whites, and blueberries with baking powder, vanilla extract and cinnamon in a bowl.
2. Preheat a skillet, spray with non-stick cooking spray, and pour batter into skillet. Use a small (approx. 8") skillet to help mold the batter into a "pancake" shape.
3. Cook pancake until batter is firm on bottom, then flip and cook another 60 seconds (or until pancake is cooked all the way through).
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