Heart-Healthy Egg White Grill
Start your day with the "Heart-Healthy Egg White Grill," a delicious and nutrient-packed breakfast that's perfect for those seeking a low-fat, high-protein meal. This recipe combines fluffy, seasoned egg whites with sautéed spinach, vibrant bell peppers, and red onion for a flavorful veggie medley. Sandwiched between toasty whole-grain English muffins and topped with a slice of melty low-fat cheese, this breakfast option is as satisfying as it is mindful of heart health. With just 15 minutes of prep time and simple cooking techniques, this wholesome, guilt-free meal creates a balanced start to your day. It's ideal for busy mornings or anyone craving a nutritious, flavorful twist on a classic breakfast sandwich. Perfect for meal preps, heart-friendly diets, or simply fueling your body with wholesome ingredients!
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Recipe Information
Ingredients
- 8 pieces egg whites
- 2 cups spinach
- 1 cup bell peppers (mixed colors)
- 0.5 cup red onion
- 2 tablespoons olive oil
- 4 pieces whole grain English muffins
- 4 slices low-fat cheese
- 1 teaspoon fresh ground black pepper
- 0.5 teaspoon salt
- 0.5 teaspoon garlic powder
Instructions
Preheat a grill pan or non-stick skillet over medium heat.
In a mixing bowl, whisk the egg whites with half a teaspoon of salt, garlic powder, and black pepper until well combined.
Chop the bell peppers and red onion into small, uniform pieces.
Add 1 tablespoon of olive oil to the heated pan. Add the red onion and bell peppers to the pan and sauté for 3-4 minutes until they begin to soften.
Stir in the spinach and cook for an additional 2 minutes until wilted. Remove the vegetables from the pan and set aside.
Grease the pan lightly with the remaining tablespoon of olive oil, then pour in the egg whites.
Allow the egg whites to cook undisturbed for about 2-3 minutes or until they begin to set around the edges.
Gently scramble the egg whites until fully cooked but still soft, about 2 more minutes.
Slice the whole grain English muffins in half and lightly toast them either in your toaster or on the grill pan.
Assemble the sandwich by layering the cooked vegetables and egg whites on the bottom half of each muffin. Place a slice of low-fat cheese on top of the eggs.
Top with the other half of the muffin and press gently.
Optional: For an extra touch, place the assembled sandwiches on the grill for 1-2 minutes to melt the cheese slightly.
Serve immediately and enjoy this nutritious, heart-healthy breakfast!
Nutrition Facts
Calories |
1167 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.8 g | 48% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 20 mg | 7% | |
| Sodium | 3363 mg | 146% | |
| Total Carbohydrate | 124.0 g | 45% | |
| Dietary Fiber | 22.3 g | 80% | |
| Total Sugars | 22.2 g | ||
| Protein | 85.4 g | 171% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1300 mg | 100% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 1620 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
