Scrambled Eggs with Vegetables

2013-02-13
  • Servings : 2
  • Prep Time : 10m
  • Cook Time : 10m
  • Ready In : 20m

Scrambled Eggs with Vegetables is a quick, easy way of obtaining 13 grams of complete protein, a little fiber, and only 1 gram of sugar for about 220 calories. You also get about 3.5 ounces (100 g) of food compared to less than 2 ounces for the protein bar. Candy bars masquerading as protein and energy bars can also be high in sugar; almost 4 teaspoons in the bar pictured below.

Protein Bar: 1.9 oz., 230 calories, 15 g sugar, 10 g protein

Scrambled Eggs with Vegetable also provides a one or more servings fresh vegetables. You can substitute or add any of your favorite vegetables to create infinite variations.

Nutrition Information

Nutrition values are based on using water and butter. Substituting whole milk adds about 25 calories. Substituting margarine or oil reduces saturated fat to 4 grams.

Related Recipe

Omelet

Scrambled Eggs

For how to make scrambled eggs, watch this short video.

Ingredients

  • 4 large eggs
  • 2-3 tablespoons (3-45 ml) water or milk
  • 1 tablespoon (15 ml) butter, margarine, or oil
  • 1/3 cup (60 g) red bell pepper, diced
  • 1/3 cup (60 g) onion, diced
  • 1/3 cup (60 g) white or crimini mushrooms, sliced or diced

Method of Preparation

Step 1

In a medium bowl, beat eggs and water with a fork or whisk until well blended and uniform in color.

Step 2

In a 10-inch size skillet over medium heat, melt butter and saute vegetables 2 to 3 minutes until tender or desired texture.

Step 3

Reduce heat to medium-low and add egg mixture. As eggs firm up, move the cooked egg to the center of the skillet using a wood spoon or spatula allowing the liquid egg to contact the hot skillet. Cook eggs until set but not dry. Serve immediately.

Related Recipes:
  • Sriracha Dip, Dressing & Spread

  • Slow Cooker Chuck Roast

  • Vegetarian Stuffed Bell Peppers

  • Whole Wheat Apple Muffins

  • High Protein Turkey & Mushroom Chili

Nutritional Info

This information is per serving.

  • Calories

    220
  • Calories from Fat

    140
  • Total Fat

    16g
  • Saturated Fat

    7g
  • Trans Fat

    <1g
  • Cholesterol

    439mg
  • Sodium

    140mg
  • Carbohydrates

    7g
  • Dietary Fiber

    1g
  • Sugar

    3g
  • Protein

    13g