Egg White & Veggie Scramble
- Time: 10-15 minutes
- Servings: 1
- Serving Size: 4.0 ounces
- Stage: 5 Post-Op (Solid Foods)
INGREDIENTS:
- Green bell pepper - 1/4 medium (35 grams)
- Red onion, chopped - 2 tbsp (20 grams)
- Egg, whites - 2 large (66 grams)
- Olive oil - 1 tsp (5 grams)
- Sea salt - 1/4 tsp
- Black pepper - 1/8 tsp
- Greek yogurt - 1 tbsp (14 grams)
- Hemp seeds - 1/2 tsp (2 grams)
INSTRUCTIONS:
- Chop the green bell pepper and red onion. Separate the egg whites from the yolks. Discard the yolks.
- Place a small pan over medium-heat and add the olive oil. Once hot, add the green bell pepper and red onion. Cook for 3-4 minutes.
- Add the egg whites, sea salt, and black pepper. Stir frequently to prevent it from sticking to the pan. Cook for 2-3 minutes, then add the Greek yogurt and mix gently. Turn off the heat.
- Serve and garnish with hemp seeds. Enjoy!
*Note: Stays fresh in the refrigerator for up to 2 days.
NUTRITION FACTS per serving:
- Calories 110
- Protein 10 grams
- Carbs 6 grams
- Fat 6 grams
- Fiber 1 grams
- Sugar 3 grams
- Iron 4% DV
- Calcium 3% DV
- Sodium 29% DV
DV = Daily Value, Based on diet for healthy adults
Nutritionist notes: It is important to always discard the egg yolk because it is where all the fat and cholesterol is. The egg whites are where most of the protein is concentrated. Although egg yolks can be part of a healthy diet, eating just 1 in a day can significantly increase the risk of surpassing your daily cholesterol limits.
Tags: soy-free, gluten-free, vegetarian, gastric sleeve, vsg, bariatric, recipe
*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.