Egg whites are an excellent source of lean protein. They can taste bland on their own, however, so adding vegetables and herbs is very important in making them tastier AND healthier. Also equally important is making sure you don't overcook your egg whites. They should be soft and juicy, not firm and rubbery.
The most nutritious part of an egg is the yolk. But it can be hard to get enough protein if you're eating entire eggs (you'd end up eating a lot of fat and therefore calories for one meal); therefore this recipe calls for mostly egg whites.
The recipe below, with one egg yolk, contains over 15% of your recommended:
200 grams of egg whites
1 egg yolk
50 grams of spinach, chopped
60 grams of mushrooms, chopped
30 grams of green onion, chopped
1/2 teaspoon seasoning salt (we like Jane's Krazy Mixed Up Salt)
1/2 teaspoon black pepper
1 teaspoon grass-fed ghee, extra virgin olive oil, or extra virgin coconut oil
Place your ghee or oil in a pan and heat the pan to medium-high heat.
When the pan is hot, add your mushrooms and spinach to the pan and sautee for about 4-5 minutes. If the pan starts to become dry, add a little water to it.
When the spinach and mushrooms are just beginning to get soft, reduce the heat to low. Then add your egg whites to the pan. Then add your salt, green onion and black pepper. There's no need to stir the egg whites a lot. Stirring them too much breaks the eggs up too much. Just stir the eggs with a spatula occasionally to make sure they're cooking evenly.
As soon as all your egg whites have turned from clear to white, they're cooked. Don't overcook them or they'll be rubbery. Remove the pan from the heat and serve warm.
This recipe keeps well when made ahead of time. Store your egg white scramble in an air-tight container and reheat individual portions in the microwave for 30-60 seconds.
This recipe contains
10.2 grams of fat
4.9 grams of carbohydrates
27.9 grams of protein
6.8 grams of fiber