If you want to add protein to your breakfast, the first food you are likely to think of is eggs. This simple food is an ideal source of protein, containing all essential amino acids. Eggs are also a source of B-complex vitamins, vitamin A, vitamin D, vitamin E, selenium, and zinc.
However, egg yolks also contain a significant amount of cholesterol. Consequently, low-cholesterol diets restrict the number of eggs allowed each week. If you have elevated blood levels of cholesterol and have become an egg counter, here's a recipe that lets you fiddle with the arithmetic. Yes, this omelet is made with 12 egg whites, but only 4 egg yolks, the portion of the egg that contains all the cholesterol. This recipe makes a lighter omelet than if you made it with all the yolks, especially if you beat some air into the whites before adding them to the whole eggs.
Vegetable Omelet
Enjoy this omelet for breakfast or any other time of day or night when you want a satisfying little meal. This version is easy to prepare, just a matter of mixing and pouring. Add fresh, seasonal vegetables, and perhaps some fresh herbs, for maximum nutrition.
Preparation time: 10 minutes
Cooking time: 10 minutes
Yield: 4 servings
Nonstick cooking spray
1/2 medium zucchini
4 mushrooms
1/2 bell pepper
1/2 medium onion
2 broccoli florets
4 whole eggs
8 egg whites
1 medium plum tomato, seeded and chopped
1. To prepare vegetables: Cut zucchini and pepper into thin strips. Cut mushrooms into quarters and finely chop onion. Chop broccoli florets.
2. Coat a large skillet (preferably nonstick) with cooking spray and place over medium heat. Saute vegetables, stirring often, until tender.
3. In a bowl, lightly beat together eggs and egg whites, and season with pepper. Pour egg mixture over vegetables in skillet. Add tomatoes to skillet. Cover pan and cook over low heat until eggs are cooked and puffy, 5 to 7 minutes. Serve immediately.
Nutrient analysis per serving: 134 kcalories, 15 grams protein, 6.7 grams carbohydrate, 5.5 grams fat, 1.6 grams saturated fat, 212 milligrams cholesterol, 2 grams fiber, 183 milligrams sodium
 | If you choose to season your omelet with salt and pepper, you increase the sodium level of this recipe. |
Exchanges: 1 vegetable, 2 lean meat
This same ratio of whole eggs to egg whites is specified in the following recipe for Breakfast Pizza. What's special about this dish is that it's really a mini-meal. The eggs supply protein, the butter and cheese provide fat, and the bread and vegetables give carbohydrate. These three macronutrients together help ensure stable blood glucose levels. Combining these ingredients to make pizza doesn't hurt either. Healthy food can be fun food.
Breakfast Pizza
 | As any cook knows, eggs can be served in so many ways — incorporated into salads, added to sauces and meat loaf, and in this recipe, used as the filling for an inventive sandwich that was inspired by the pleasures of pizza. A small amount of shredded cheese is made to stretch, supplying plenty of flavor without all the calories of America's favorite fast food! |
Preparation time: 15 minutes
Cooking time: 20 minutes
Yield: 4 servings
1 loaf French or Italian bread
Nonstick cooking spray
1 tablespoon unsalted butter
1/2 small onion, finely chopped
4 medium red potatoes, boiled, diced small
1/8 teaspoon garlic powder
1/8 teaspoon black pepper
4 whole eggs
8 egg whites
1/2 cup shredded reduced-fat cheddar cheese
1. Preheat oven to 350 degrees Fahrenheit.
2. Cut bread in half lengthwise. Scoop out half of soft center. Place bread crust cut side up on a baking sheet coated with cooking spray, and spread bread with butter.
3. Coat a large, well-seasoned or nonstick skillet with cooking spray and place over medium heat. Saute onions, stirring often, until tender, about 5 minutes. Spray the pan again with oil if necessary and add potatoes, garlic powder, and pepper. Saute for 5 minutes.
4. In a bowl, whisk together eggs and egg whites. Add to onion-potato mixture. Cook over medium heat, stirring to scramble, until eggs are cooked.
5. Spoon egg mixture into bread. Sprinkle cheese on top. Bake 8 to 10 minutes until cheese melts. Cut each half of the bread in half again, crosswise. Serve immediately.
Nutrient analysis per serving: 447 kcalories, 25 grams protein, 58 grams carbohydrate, 13 grams fat, 5.5 grams saturated fat, 225 milligrams cholesterol, 4 grams fiber, 632 milligrams sodium
Exchanges: 4 starch, 1/2 fat, 2 medium-fat meat
Finding good protein beyond eggs
| Of course, you have more to choose from than eggs when you need to add some kind of protein to your breakfast. Consider these foods, too: |
- Steak (last night's leftovers)
|
