Photos by “The Souper” at Prep2eat 2013
Inspiring morning from another spectacular sunrise followed by a good cup of my brewed coffee. Next, a self-pampering health conscious first meal of the day. If you do not have time in the morning, have this meal at dinner time.
Preparing chopped veggies can be done when you have time. Keep in the refrigerator in an appropriate container or small Baggie. Best storage tip is to keep onions separate.
Preparing this Breakfast Scramble is basically an overloaded omelette or not-quite-scrambled eggs. The cooking process begins with chopped onions sautéed in small amount of olive oil, to be followed by remaining vegetables. Slight stirring around the fry pan with a spatula keeps the mixture from burning.
As the vegetables cook, turn down the burner on stove to low setting before adding the egg whites to the cooked vegetables. Note: if you want to save time, use egg whites from a carton purchased at the market rather than cracking and separating whole, fresh eggs.
My photos below of the preparation of this meal:
Chopped onions, brussel sprouts, zucchini, carrots, tomatoes, eggs.
Sauté vegetables on medium high heat.
Egg whites cooking in vegetable sauté.
Breakfast Scramble – my way
Seasoned with salt and pepper completes the blend of flavors.
What you will need to prepare this meal:
chopping board
kitchen knife
vegetable peeler
large fry pan or sauté pan
spatula
large bowl
Ingredients: two servings
onions, 1/2 chopped
brussel sprouts, four sliced into thin strips
zucchini, half of one small zucchini chopped into small pieces
carrot, one medium carrot, washed and peeled, cut into small pieces
tomato, one washed small tomato cut into small pieces or a handful of Cherry tomatoes, cut in halves
olive oil, 1-2 tbs.
kosher salt, 1/2 tsp.
black pepper, crushed, 1/4 tsp.
The sauté of vegetables is started on medium high heat on stove burner, then turned down to low setting before adding the egg whites to the pan. Cook slowly, flip in sections to cook on both sides of the mixture in the pan.
Enjoy the process of preparing a meal full of protein and vegetables. This is a no-stress healthy meal for morning or evening. Be creative with your personal vegetable choices. Surprise yourself with bold food choices – shop farm stands or markets for seasonal ingredients.
Prep2eat 