This a super quick and easy dish to make in the morning when you have a long day ahead of you but want to eat something healthy before you begin. This recipe serves only 1 generously but you can easily multiply the recipe to serve 2 or more without any problems. This is best cooked in a nonstick skillet if you have one, but can be cooked in a stainless steel pan with more fat if necessary, keep in mind that you’ll add fat and calories that way. This dish is super easy, and loaded with vegetables and protein.
Did you know: For a long time, eggs were thought to be a nutritional failure. While they are high in cholesterol, in recent years studies have shown that eggs are in fact very healthy if eaten in moderation. Eggs have one of the highest quality forms of protein you can eat, even higher than some meats and fish. They are also pretty low calorie as well, about 75 calories in each egg. If you have high cholesterol but still want to eat eggs, remember that the cholesterol is actually found in the yolk. If you’re making an omelet or scrambled eggs, you can use 1 yolk to 2 egg whites to reduce cholesterol while not sacrificing any flavor.
Ingredients:
1 clove garlic, chopped
1 1/2 tsp fresh ginger, grated
1 tsp butter
1/2 cup mushrooms, chopped
5 snow peas, sliced
1/4 red bell pepper, chopped
3 scallions, medium, chopped
1 tsp reduced sodium soy sauce
3 egg whites
1 whole egg
Directions:
In a small bowl, beat the egg whites and egg yolk together. In a small skillet or wok on medium heat, add half the butter. Add garlic and ginger, cooking until slightly browned, a minute or two. Add mushrooms, snow peas, and peppers. Stir-fry until mushrooms start to brown and lost most of the moisture. Add scallions, cook for about 30 seconds, add soy sauce. Remove vegetables from skillet, add rest of butter followed by eggs. When eggs start to bubble, stir with a spatula to scramble. When almost cooked add vegetables, mix thoroughly. Serve immediately, with soy sauce drizzled over top if desired.
(makes 1 serving)
