Breakfast Scramble - Recipes - Dietitian's Corner

Four egg whites

fat free cheese- 1/4 cup- Kraft shredded Cheddar cheese

one small onion

one carrot

one potato

ham slice - I used the walmart kind of sandwich ham slices called land o frost 60cal for four slices- use four slices

one small can of mushrooms or fresh ones

one thing of olive spray cooking oil

Ok, spray your pan with the cooking spray. Then cut your potato and carrots in really small pieces. Cook them with the lid on in a skillet while you get your other stuff. Open and drain mushrooms then add to the skillet. Cut up onion, ham and add to skillet. Add everything and cook with lid on until everything is nice and brown. Spray more oil if things start to stick. When potatoes and carrots are done add your egg whites. Let them get firm and mixed in, then add your fake cheese. Salt to taste and done.

Here's what it looks like:

Here's an over estimation of calories for this whole meal. It came to something like this:

35 cals. mushrooms

85 cals. egg whites- I used five but two were real small- farm eggs

60 cals. ham slices

45 cals. fat free cheese

30 cals. onion- not a full onion

16 cals. carrot- I measured this by tablespoons

170 cals.- yukon gold - very small

Total 441 calories.

So you could eat half with a piece of toast and still have a really low cal breakfast.

I should add that I always add spices to my things. This one was salt, pepper, garlic salt, and italian spices. That was it....

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