Description
Eggs are like nature's multivitamin. They're a rich source of selenium, vitamins B5 and B12, phosphorus, antioxidants, choline, and more. They're cheap and easy to prepare, and of course a complete protein. The problem is that 1 egg only has about 6 g of protein to 5 g of fat. The fat in the egg yolks is essential (the yolk is where all the nutrients come from), whereas the egg white is basically just protein. So combining the 2 (whole eggs and liquid egg whites) is a great way to up the protein content, while still keeping the healthful fats and various nutrients you need. Combine that with vegetables, and you have a delicious and filling meal with fiber, more vitamins and minerals, and complex carbs as well!
Time
Prep Time:
5 minutes
Cook Time:
15 minutes
Total Time:
20 minutes
Cost
Total Cost:
Cost per Serving:
$2.44
Ingredients
Serving(s)
- 1 medium Bell pepper
- 1/2 tsp Lemon pepper
- 14.5 oz can Diced tomatoes, unsalted
- 1 tsp Chili powder
- 1 tsp Paprika
- 1 tsp Garlic powder
- 1 tsp Onion powder
- 2 large Egg
- 6 tbsp Liquid egg whites
- 1 tbsp Hot sauce
Instructions
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- Preheat a medium nonstick pan over medium heat with a spray of olive oil. Cut your pepper into a medium dice, and add to the pan with lemon pepper. Mix, cover, and cook until softened and lightly charred (about 5 minutes)
- Dump in your tomatoes and add the spices (chili powder, paprika, garlic powder, and onion powder). Mix, cover, and let simmer until thickened, about 5 minutes. Remove the pan from the heat
- In a medium glass, crack your eggs and beat with a fork. Pour in the egg whites, and mix to combine
- Dump the eggs into the pan, fully incorporate with the vegetables, and return the pan to the heat. Cook for just 1-2 minutes with frequent stirring, or until the eggs have reached a soft scramble
- Top with hot sauce and everything bagel seasoning (optional) and serve
Notes
- You can mix up your veggies too. Here, I've used 1/2 lb frozen chopped spinach in each bowl instead of the diced tomatoes and bell peppers. You can also meal prep this as well by scaling it up!
Nutrition Facts
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Total Fat: 13.4g (17 %)
Saturated Fat: 3.4g (17 %)
Polyunsaturated Fat: 2.5g
Monounsaturated Fat: 3.8g
Cholesterol: 413mg (138 %)
Sodium: 1554mg (68 %)
Total Carbohydrate: 29.3g (11 %)
Fiber: 5.0g (18 %)
Net Carbs: 24.3g
Total Sugar: 6.4g
Protein: 28.8g (58 %)
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Vitamin B12: 1.11mcg (46 %)
Vitamin D: 2.47mcg (12 %)
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Calcium: 214mg (16 %)
Iron: 6.01mg (33 %)
Magnesium: 91mg (22 %)
Potassium: 1533mg (33 %)
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