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Egg White Scrambler

Get a healthful start to your day with this quick and easy breakfast for one.

Nutrition information
Serving: 1 egg scrambler (223 grams)
Servings per recipe: 1
Calories: 187 (61 from fat)
Cholesterol: 37 milligrams
Fat: 7 grams (3 saturated fat, 0 trans fats)
Protein: 28 grams
Sodium: 415 milligrams 
Total carbohydrate: 3 grams (0 fiber, 2 sugars)

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Egg white scrambler

Get a healthful start to your day with this quick and easy breakfast for one.

Ingredients

Olive oil or canola oil nonstick cooking spray
3 egg whites
2 tablespoons cold water
1/4 cup any combination of your favorite low-carbohydrate vegetables, chopped (such as sweet onions, green onions, mushrooms, cilantro, broccoli or cherry tomatoes)
1/4 cup cooked lean ham or cooked bison sausage, cooked and chopped
1 slice of reduced-fat cheddar or Swiss cheese

Directions

  1. Heat a skillet sprayed with nonstick cooking spray over medium-high heat.
  2. Spread chopped vegetables and ham (or bison) in skillet and cook for one to two minutes.
  3. Wisk together egg whites and water, and pour over vegetables and ham (or bison).
  4. Cook until egg whites are set.
  5. Place cheese on top of mixture. Cover skillet, and cook for one to two minutes, or until cheese is melted.
  6. Fold half of the mixture over the top of the other half (like an omelet.)
  7. Serve warm.

Makes one serving.











 

Source: Dialog: Living with Diabetes, Volume 8, Issue 1, Winter 2007; Virginia Bennett, registered dietitian, diabetes educator, Allina Health clinic

First published: 02/21/2007
Last updated: 02/21/2013

Reviewed by: Allina Health's Patient Education Department