Scrambled Egg Whites

Move over porridge and kick start your day with some light and downy scrambled egg whites for breakfast. Served with some steamed kale, mushrooms with slice avocado and red tomatoes. A low carb, high protein serve that is bang-up for those who are looking to embark on a healthier life style .2 plate of egg whites with kale, tomatoes and mushrooms January is the calendar month where many people make newly years resolutions. One of those resolutions tends to be centred around healthy eating and/or weight loss. nowadays I ‘m showing you how to make this egg loaded breakfast. That ‘s proper ! It ‘s all about the testis whites, they are the ace of the indicate because they are a protein powerhouse.

Nothing beats an egg white beat with veggies – extremely slowly, tasty and such a great recipe to add to your breakfast meal homework. There is besides a balance of first gear carb vegetables – cavolo nero which is a type of black kale, mushrooms, tomatoes ( yes, I know they are a fruit not vegetable ) and avocado for a centrist poise of good dietary fats. You do need a steam basket this recipe, like to how to steamed some vegetables right here. Steaming your vegetables is all-important for preserving the nutritional properties. Unlike boiling where virtually all of the nutrients are depleted, steaming helps to retain the nutritional prize, taste, tinge and texture .close op of the egg whites with vegetables

Reasons to make this recipe

  • No oil required (Providing you use a sturdy no stick frying pan, very important)
  • Grain free (perfect if you are gluten free, paleo or even keto)
  • Doesn’t take very long to make
  • High in protein and low in carb
  • Great for aiding a healthy lifestyle or weightloss
  • It’s a great alternative to eating porridge

How to break an egg without breaking the yolkshowing how to crack an egg

  • Grab an egg
  • Gently tap the egg on a flat surface so a crack appears (this should appear towards the middle of the egg).
  • Have your bowl ready and use both thumbs to prise the egg part. While you are separating the egg, the egg white will start to pour out and one side of the cracked egg should have a whole yolk.
  • Pour the yolk into the other half of the cracked egg shell in a back an fourth motion until only the yolk is left.
  • Discard the yolk into another small bowl (can use it in muffins or cake)
  • Repeat the above steps with the remaining eggs.
  • Remove the membrane before whisking the whites.

The steps 

Steps 5-8 steaming the vegetables

  • Fill a medium sized saucepan with a small amount of water (about ¼ or less). 
  • Place the steamer basket inside the saucepan so it completely spreads itself out.
  • Bring the water to the boil with the lid on.
  • Once boiling point has reached add the kale and mushrooms to the steamer basket then place the lid on.
  • Steam the vegetables until they are fork tender.
  • Once steamed, toss the vegetables in a bowl with the seasoning.

Steps 9-12 scrambling the eggs

  • Preheat a non stick frying pan on medium heat.
  • In a medium bowl, proceed to whisk the egg whites until frothy .
  • Pour the egg whites into the saucepan.
  • Wait until the eggs whites start to turn an opaque white.
  • Use a non stick spatula to push the egg white, then move the spatula in a back and fourth, push and pull motion to scramble the eggs. You want all of the clear coloured egg white to eventually be exposed to the bottom of the frying pan so it can be cooked through and scrambled.
  • Once the eggs are scrambled ( this should take a few minutes ), sprinkle with chives and black pepper then serve with the tomatoes and avocados.

Notes and tips 

  • If you don’t have spinach or callaloo works just fine.
  • Use a rubber or silicone spatula as pictured to prevent scratching your skillet/frying pan.
  • The egg whites when ready, should be soft and fluffy with no excess residue or liquid.
  • Make sure to use a good non stick pan, you shouldn’t need to use any oil if you do use one.
  • Do not over cook the egg whites, as soon as the eggs are scrambled and look like curds, remove them from the stove.
  • You can prep the vegetables and egg whites ahead of time and store them in the refrigerator.
  • Don’t scramble the eggs on a high temperature keep the heat on medium or medium-low.
  • Remember to keep moving the spatula at all times so that the egg whites are exposed towards the bottom of the pan to cook and scramble.

close up of the egg whites with vegetables

More egg recipes to try

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Scrambled Egg Whites

Move over porridge and kick start your day with some light and fluffy scrambled egg whites for breakfast. Served with some steamed kale, mushrooms with sliced avocado and cherry tomatoes. A low carb, high protein dish that is great for those who are looking to embark on a healthier lifestyle.

5

from

7

votes Print Pin

Prep Time:

20

minutes

Cook Time:

15

minutes

Total Time:

35

minutes

Servings:

2

people

Calories:

374

kcal

author :Charla

Ingredients

Steamed vegetables

  • 3 cups cavallo nero ( kale ) ( 75g ) tightly packed

  • 2 cups mushrooms ( 135g ) sliced

  • 8 cerise tomatoes halved

  • 2 little avocados sliced

Steamed vegetable seasoning

  • ¼ teaspoon sweet pepper ( 0.5g )

  • ¼ teaspoon garlic granules ( 0.5g )

  • ¼ teaspoon black pepper ( 0.5g )

  • ¼ teaspoon pink salt ( 0.5g )

Scrambled egg whites

Instructions

To steam the vegetables

  • Fill a medium sized saucepan with a small amount of water (about ¼ or less). 

  • Place the steamer basket inside the saucepan so it completely spreads itself out.

  • Bring the water to the boil with the lid on.

  • Once boiling point has reached add the kale and mushrooms to the steamer basket then place the lid on.

  • Steam the vegetables until they are fork tender.

  • Once steamed, toss the vegetables in a bowl with the seasoning.

To scramble the egg whites

  • Preheat a non stick frying pan on medium heat.

  • In a medium bowl, proceed to whisk the egg whites until they are frothy.

  • Pour the egg whites into the saucepan.

  • Wait until the eggs whites start to turn an opaque white.

  • Use a non stick spatula to push the egg white, then move the spatula in a back and fourth, push and pull motion to scramble the eggs. You want all of the clear coloured egg white to eventually be exposed to the bottom of the frying pan so it can be cooked through and scrambled.

  • Once the eggs are scrambled (this should take a few minutes), sprinkle with chives and black pepper then serve with the tomatoes and avocados.

Notes

  • If you don’t have spinach or callaloo works just fine.
  • Use a rubber or silicone spatula as pictured to prevent scratching your skillet/frying pan.
  • The egg whites when ready, should be soft and fluffy with no excess residue or liquid.
  • Make sure to use a good non stick pan, you shouldn’t need to use any oil if you do use one.
  • Do not over cook the egg whites, as soon as the eggs are scrambled and look like curds, remove them from the stove.
  • You can prep the vegetables and egg whites ahead of time and store them in the refrigerator.
  • Don’t scramble the eggs on a high temperature keep the heat on medium or medium-low.
  • Remember to keep moving the spatula at all times so that the egg whites are exposed towards the bottom of the pan to cook and scramble.

Nutrition

Calories:

374

kcal

|

Carbohydrates:

27

g

|

Protein:

15

g

|

Fat:

30

g

|

Saturated Fat:

4

g

|

Polyunsaturated Fat:

4

g

|

Monounsaturated Fat:

20

g

|

Sodium:

330

mg

|

Potassium:

1601

mg

|

Fiber:

15

g

|

Sugar:

5

g

|

Vitamin A:

3899

IU

|

Vitamin C:

75

mg

|

Calcium:

85

mg

|

Iron:

3

mg

Tried this Recipe ? Tag me nowadays ! Mention @ ThatGirlCooksHealthy or chase # ThatGirlCooksHealthy

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Category : Tutorial

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