A lot of people subscribe to the idea of “cook once, eat all week” and cook a big batch of something on Saturday or Sunday, and then eat it for dinner throughout the busy work week.
For some reason, I get bored eating the same dinner three nights in a row, but I don’t mind eating the same thing for breakfast.
When I worked at my first job I ate the same breakfast every single weekday: oatmeal flavored with sugar-free maple syrup.
It was filling, low-calorie and in hindsight…really gross.
I had this routine just long to become very, very sick of oatmeal, but not enough to swear it off altogether for the rest of my life.
Even so, 10 years later, I can’t seem to resort to oatmeal as my go-to weekday hot breakfast.
What I do like eating are eggs.
I’ve recently been trying to eat healthier and lose weight, so I’ve been buying liquid egg whites and mixing them with cheese and veggies.
It’s a low-calorie, low-fat, high-protein meal that also happens to be fresh and full of flavor. It’s also infinitely customizable, and really quick and convenient.
Even though I work from home, I still don’t have the wherewithal to cook breakfast every single day.
But cook breakfast once, and reheat it in the morning during the week?
That is something that I can do.
There are a number of ways you could customize this egg white scramble recipe to you liking: use 10 whole eggs or my preference, two cups of liquid egg whites to get the nutritional benefits and protein without added calories and fat. My favorite combination for an omelet or scramble is spinach, bell pepper and sharp cheddar cheese, but you can use any combination you like.
- Spinach and Artichoke: Mozzarella cheese, Parmesan cheese, spinach, artichoke
- Mexican Style: Monterey Jack cheese, chopped bell pepper, chopped jalapeño pepper, chopped cilantro
- Italian Style: Mozzarella cheese, basil, spinach, chopped Tomatoes, sun dried tomatoes
If you’re following Weight Watchers, which I am at the moment, this recipe is only 3 Smart Points per serving.
- 2½ cups liquid egg whites (or 10 whole eggs if you prefer)
- ¼ cup milk (low fat or whole)
- Salt and pepper to taste
- 1 teaspoon olive oil
- 1 cup chopped bell pepper
- 1 cup baby spinach
- ½ cup shredded cheese (low-fat or fat-free if you prefer)
- In a medium bowl combine egg whites (or eggs) with milk. Season with salt and pepper. Whisk together until well mixed.
- In a medium non-stick skillet, heat olive oil over medium heat. Add bell peppers and spinach; cook and stir just until spinach is wilted. Pour egg whites into the skillet and cook without stirring until mixture begins to set around the edges.
- Using a spatula, gently stir the mixture, forming large soft curds. Continue cooking until egg whites are cooked through. Add cheese and stir until cheese just begins to melt -- it will continue melting when you remove eggs from heat. Divide into 5 portions and refrigerate for 3-5 days.
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[…] would say this is pretty typical of me. One day, I’m making egg white and veggie scrambles and telling you that you can eat a well-balanced breakfast for basically zero calories, and the […]