Green Eggs, No Ham
Add greens to protein-packed eggs for a boost of vitamins. Any combination of veggies will work.
- 1 teaspoon olive oil
- 1 small sweet onion, thinly sliced
- 4 egg whites
- 2 eggs
- 1 1/2 cups tightly packed baby arugula or spinach leaves, or a combination
- 2 tablespoons grated Parmesan
- Red pepper flakes
- Coat a medium non-stick skillet with a thin layer of olive oil, and saute the onions over a medium flame, stirring very infrequently. Once they soften and begin to brown on each side, return the flame to low and allow to slowly caramelize. During this time, it is important to make sure the onions are spread as evenly as possible across the pan. Slowly crisp the onions for about 20 minutes. Every few minutes, scrape the bottom and redistribute the onions so each gains the maximum amount of surface area. The onions will sweeten by condensing in their own juices. If you stir too often, the onions will turn to mush.
- Beat the eggs and egg whites together with teaspoon of salt and a pinch of red pepper. Push the onions to the side of the pan, and pour the eggs in the middle. Slowly scramble over low heat, scooping up the partially cooked pieces from the bottom and redistributing the raw egg.
- When the egg is almost entirely cooked, add the arugula and the cheese. Stir to combine and cook for another minute or so until the eggs are cooked, but not overdone. Taste for salt and serve immediately.
Per serving: 201 kcal cal., 9 g fat (3 g sat. fat), 14 g carb., 2 g fiber, 10 g sugar, 17 g pro., 144 mg calcium, 2 mg iron. Percent Daily Values are based on a 2,000 calorie diet