Scrambled Eggs, 5 Deliciously Healthy Ways

cooking eggsI was just reading an interesting article on Livestrong.com about eggs.

“From a fitness standpoint, they’re one of the perfect foods: It’s an encapsulated source of very high-quality protein and very high-quality fat,” says certified strength and conditioning specialist Jared Meachem of Precision Body Designs in Louisiana.”

I have to agree — eggs taste great, they cook up super-fast, and have a lot of health benefits including helping you to stay full longer which means less cravings, and eating less calories throughout the day.

So here are five easy ways to top your scrambled eggs for a healthy and delicious breakfast.

The Basic Scrambled

Crack your eggs into a medium bowl. If you want to make them lower in fat, use one yolk for every three egg whites. Whisk with a few spoons of skim milk, or plain non-fat yogurt. Add salt, pepper, and a pinch of paprika. Coat an egg-friendly skillet with non-stick cooking spray and heat over high heat.

Add the egg mixture and reduce the heat to medium. With a fork or a heat-proof spatula, slowly mix the eggs in the skillet until soft, cooked “curds”s start to form. Add any toppings. Continue to slowly turn the eggs until they are cooked through, about 1 to 2 minutes total. Serve immediately.

Toppings

Make it Better with Brussels

Left-over Brussels sprouts are the bomb in scrambled eggs. So just make double of the recipe to have enough for breakfast too.

Fast Rancheros

Huevos Rancheros are my absolute favorite when it comes to egg recipes, but first thing in the morning you want something fast! Add 1/2 cup, drained and rinsed black beans plus 2 tablespoons of your favorite jarred salsa to the basic scrambled recipe.

Tomatoes ‘N Eggs

Slow roasted tomatoes are truly divine on eggs. Just make the tomatoes over the weekend and enjoy all week long. Add one tablespoon of reduced fat sour cream along with the tomatoes to take it over the top!

Supercharge your Scrambled

Looking to make your eggs healthier? Add the super hero of the veggie world, spinach, that has high levels of over 10 essential nutrients you need daily. Stir in left-over sautéed spinach or just wilt 1 cup of fresh baby spinach in a separate dry skillet and add it to your eggs.

Cheesy Eggs

Add 2 tablespoons of your favorite cheese, my pick is pepper jack on top of your cooked eggs. Keep the amount of cheese small to cut back on fat and add your favorite hot sauce, BBQ sauce or a dollop of ketchup.

What to learn more about eggs? Read more on Livestrong.com.

Comments

  1. Chris McDermott says:

    I see that the word ” salt ” was mentioned with making Basic Scrambled eggs . My question ; is a little salt here and there bad for you ?? Especially when dieting ?? Thanks for this great post ( I love my eggs and since my diet started 3 weeks ago I came up with a nice idea of how to make my eggs taste a lot better and satisfy hunger/ cravings ) —– Step 1 ; pre heat skillet and spray with Cooking Spray . Step 2 ; toss in heated skillet about a table spoon of diced red pepper and a tablespoon of green pepper for about a minute . Step 3 ; while peppers are heating — mix 2 eggs and a smidge of black pepper and just about a tablespoon of Low Fat Mexican Shredded Cheese . ( also added about half a teaspoon of Sea Salt ).. Step 4 ; when mixed enough pour over the heated Green and Red Peppers and srart scrambling ( does not take long – maybe a minute or so ).Step 5 ; pre heat 2 whole grain Tortillas in microwave for about 20-25 seconds. Step 6 ; Divide the scrambled eggs/peppers/cheese so that there is enough for 2 Tortillas. Wrap em up and Enjoy !!! Solid / Satisfied !!

    • When dieting low sodium tends to help around 1500mg a day. As always check with your doc if you are on meds or have heart issues, that’s where salt can be a real issue. If you have a clean bill of health they recommend 2400mg a day (that’s a teaspoon). Hope that helps!

    • Carlene Ferrick says:

      Sounds yummy.

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