Spinach Scramble with A Side of Steamed Veggies

Welcome to a regular meal of mine. I eat variations of this scramble every darn day. No Joke.  I don’t know about bout you, but eggs are more than just a breakfast stable in my world, as I will eat them any time of day.

So why is it I eat more egg whites than whole eggs?  Eggs whites are an athlete’s best friend. Believe it or not, apart from whey protein, egg whites are one of the best absorbing proteins you can eat. A single egg white contains about 3 g of high quality protein and about 15 calories. Egg white also contains all eight of the essential amino acids, vitamins such as A, E, K, B12, riboflavin, and folic acid. All of these are important not only in recovery but also in helping to repair and grow lean muscle tissue after it has been broken down from weight training. 

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Spinach Scramble with A Side of Steamed Veggies

Calories 14 kcal

Ingredients

• 2 Egg whites
• 1 Whole egg
• ¼ cup Green pepper (chopped)
• ¼ cup Onion (diced)
• 1½ cup Spinach (chopped)
• ½ tablespoon Coconut oil
• 3 Carrots
• 1 Green zucchini

Instructions

Steamed vegetables

1. Fill saucepan with 2-3 inches of water and bring to boil.
2. Both carrots and zucchini will be sliced to ¼ inch thickness. Since carrots are a denser vegetable than the zucchini they will take an extra minute or two to steam. Because of this, I slice the carrots first and place them in the colander above the boiling water while I slice the zucchini. Add zucchini to the steaming carrots and mix them.
3. Steam for 3-4 minutes or until desired softness is reached.
4. Remove from heat and layer the plate with the steamed vegetables.

Spinach scramble

1. Heat skillet greased with coconut oil on stovetop to medium heat (6/10 for electric stoves).
2. While skillet is heating, chop spinach, onion, and green pepper if not done already.
3. Sauté the chopped vegetables for a quick 2 minutes, using a spatula to move them around a time or two.
4. Once sautéed, add the eggs over the vegetables and continue to flip until eggs are thoroughly cooked.
5. Remove from heat and place spinach scramble on plate with steamed vegetables. Sit back and enjoy. You can thank me later.

Recipe Notes

Short on time? I always keep diced onions and bell peppers in containers in my freezer. This eliminates extra clean up and shortens prep time. All that is needed is a microwave to zap them for thirty seconds before adding to the skillet. This is also great to do with veggies or fruits that might be coming up to their prime which you won’t be able to eat them in time. Food for thought. Pun intended.

Nutrition Facts

Spinach Scramble with A Side of Steamed Veggies

Amount Per Serving

Calories 14 Calories from Fat 2

% Daily Value*

Fat 0.2g0%

Saturated Fat 0.04g0%

Polyunsaturated Fat 0.1g

Monounsaturated Fat 0.01g

Sodium 47mg2%

Potassium 330mg9%

Carbohydrates 2g1%

Fiber 1g4%

Sugar 0.2g0%

Protein 2g4%

Vitamin A 5550IU111%

Vitamin C 23.1mg28%

Calcium 60mg6%

Iron 1.6mg9%

* Percent Daily Values are based on a 2000 calorie diet.