Scrambled egg whites with spinach and garlic is a nutritious and delicious breakfast option that is perfect for busy mornings. This dish is also a great way to use up leftover egg whites. With just a few simple ingredients, you can have a healthy and satisfying meal in no time. The combination of egg whites, spinach, and garlic provides a balance of protein, vitamins, and minerals. Egg whites are a good source of protein and low in calories, making them a great choice for those looking to maintain a healthy weight. Spinach is packed with vitamins and minerals, including vitamin K, vitamin A, and folate. Garlic is a natural antioxidant that has been shown to have many health benefits.
Here are our top 5 tried and tested recipes!
SCRAMBLED EGG WHITES
Scrambled Egg Whites is a healthy and delicious option for breakfast. Serve it with some toast and fruits and milk on the side.
Provided by Neha Mathur
Categories Breakfast
Time 20m
Number Of Ingredients 8
Steps:
- Heat olive oil in a non stick frying pan.
- When the oil is hot, add garlic and fry for a few seconds, till they turn slightly brown.
- Add dried parsley, rosemary and oregano in the pan and immediately add the egg whites in the pan. Simmer the heat to medium low.
- Add salt and pepper and keep mixing the whites with a spatula so that they don't form lumps.
- Switch off the heat once the whites are 80% done. They will cook further with the heat in the pan.
- Serve hot with whole grain bread toast.
Nutrition Facts : Calories 99 kcal, Carbohydrate 1 g, Protein 6 g, Fat 7 g, Sodium 100 mg, ServingSize 1 serving
SPINACH PESTO SCRAMBLED EGGS ON GARLIC BRIOCHE WITH COUNTRY HAM
Steps:
- In a large skillet over medium-low heat, melt 3 tablespoons butter. Add garlic and distribute evenly, then add brioche and coat on both sides with garlic butter. Toast over low heat so garlic doesn't burn until slightly brown and crisp. Remove to a plate. Wipe the pan with a paper towel, melt 1 tablespoon butter and add the ham. Cook the ham over medium heat to brown slightly on both sides and to heat through. Remove to a plate.
- In a medium bowl, whisk together eggs, cream, and shallot. In a nonstick skillet over low heat, melt remaining butter. Cook egg mixture over low heat, whisking the entire time so the eggs form little loose curds. Serve eggs over brioche and dollop top with Spinach Pesto.
- In a food processor, pulse to blend, spinach, walnuts, garlic and cheese. Scrape down the sides of the bowl. While machine is running, drizzle in oil until the mixture forms a loose paste. Season, to taste, with pepper.
- Yield: 1 1/4 cups
GARLIC-CILANTRO SCRAMBLED EGGS
A blend of garlic and cilantro with scrambled eggs. A refreshing way to start your day.
Provided by David Smith
Categories Breakfast and Brunch Eggs Scrambled Egg Recipes
Time 15m
Yield 2
Number Of Ingredients 8
Steps:
- Whisk together eggs, sour cream, milk, and garlic until smooth; add cilantro and season to taste with salt and pepper.
- Melt butter in a nonstick skillet over medium heat. Pour in egg mixture and cook to desired degree of doneness, stirring constantly. Sprinkle with Parmesan cheese to serve.
Nutrition Facts : Calories 234.9 calories, Carbohydrate 3.3 g, Cholesterol 394.3 mg, Fat 18.3 g, Fiber 0.2 g, Protein 14.7 g, SaturatedFat 8.3 g, Sodium 224.2 mg, Sugar 2.3 g
SPINACH-MUSHROOM SCRAMBLED EGGS
Steps:
- In a small bowl, whisk eggs, egg whites, salt and pepper until blended. In a small nonstick skillet, heat butter over medium-high heat. Add mushrooms; cook and stir 3-4 minutes or until tender. Add spinach; cook and stir until wilted. Reduce heat to medium., Add egg mixture; cook and stir just until eggs are thickened and no liquid egg remains. Stir in cheese.
Nutrition Facts : Calories 162 calories, Fat 11g fat (5g saturated fat), Cholesterol 226mg cholesterol, Sodium 417mg sodium, Carbohydrate 2g carbohydrate (1g sugars, Fiber 0 fiber), Protein 14g protein. Diabetic Exchanges
SCRAMBLED EGGS WITH SPINACH & PARMESAN
Pull the eggs off the heat when they still look a little loose; carryover cooking will do the rest.
Provided by Meghan Sutherland
Categories Egg Breakfast Brunch Quick & Easy High Fiber Parmesan Spinach Bon Appétit Quick and Healthy Sugar Conscious Vegetarian Pescatarian Wheat/Gluten-Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield 1 serving
Number Of Ingredients 7
Steps:
- Whisk 2 large eggs in a small bowl; season with kosher salt and freshly ground black pepper and set aside. Heat 1 teaspoon olive oil in a medium nonstick skillet over medium heat. Add 3 cups baby spinach and cook, tossing, until wilted, about 1 minute. Add eggs; cook, stirring occasionally, until just set, about 1 minute. Stir in 1-2 tablespoons grated Parmesan. Sprinkle with crushed red pepper flakes.
Tips:
- Use fresh spinach: Fresh spinach has a more vibrant flavor and texture than wilted or frozen spinach. If you don't have fresh spinach on hand, you can use frozen spinach that has been thawed and squeezed dry.
- Don't overcrowd the pan: If you overcrowd the pan, the egg whites will steam instead of scrambling. This will result in a mushy texture. Cook the egg whites in batches if necessary.
- Cook the egg whites over medium heat: Medium heat will help the egg whites cook evenly without overcooking them. If you cook the egg whites over too high heat, they will become tough and rubbery.
- Stir the egg whites frequently: Stirring the egg whites frequently will help them cook evenly and prevent them from sticking to the pan.
- Season the egg whites to taste: You can season the egg whites with salt, pepper, garlic powder, onion powder, or any other seasonings you like. Be careful not to over-season the egg whites, as this can overwhelm the delicate flavor of the spinach.
Conclusion:
Scrambled egg whites with spinach and garlic is a quick, easy, and healthy breakfast that is perfect for busy mornings. This dish is packed with protein, vitamins, and minerals, and it can be easily customized to your liking. Whether you like your eggs fluffy or firm, with or without cheese, this recipe can be adapted to suit your taste. So next time you're looking for a healthy and satisfying breakfast, give scrambled egg whites with spinach and garlic a try.
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