Heart-Healthy Scrambled Eggs with Hot Sauce
Start your day with a nutritious and flavorful twist on a classic breakfast dish—Heart-Healthy Scrambled Eggs with Hot Sauce. This recipe balances indulgence and wellness by blending protein-packed eggs and egg whites with heart-smart olive oil and creamy low-fat milk. Fresh spinach and sautéed green onions add a boost of vitamins and vibrant flavor, while a drizzle of zesty hot sauce ties it all together with a punch of spice. Ready in just 15 minutes, this wholesome meal is deliciously satisfying yet light, making it perfect for busy mornings or a quick, healthy lunch. Customize the heat level to your liking and enjoy a dish that puts a tasty spin on traditional scrambled eggs without compromising your health goals.
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Recipe Information
Ingredients
- 4 large Eggs
- 2 large Egg whites
- 1 tablespoon Olive oil
- 2 tablespoons Low-fat milk
- 1 cup Spinach
- 2 stalks Green onions
- 2 teaspoons Hot sauce
- 0.25 teaspoon Black pepper
- 0.125 teaspoon Salt (optional)
Instructions
Crack the eggs into a medium-sized bowl, add the egg whites, and whisk them together until well combined.
Add the low-fat milk and black pepper, and whisk again to incorporate the ingredients. If salt is desired, add it now.
Wash the spinach thoroughly and pat it dry with a clean kitchen towel, then roughly chop it. Set aside.
Chop the green onions finely, including both the white and green parts.
In a non-stick skillet, heat the olive oil over medium heat.
Add the chopped green onions to the skillet and sauté for about 1 minute, until they are fragrant and slightly softened.
Add the spinach to the skillet and cook for an additional 1-2 minutes, or until the spinach has wilted.
Pour the egg mixture into the skillet, letting it sit undisturbed for about 15 seconds.
Using a spatula, gently stir the eggs, pushing them from the edges towards the center. Continue to cook and stir until the eggs are fully cooked but still soft and creamy, about 4-5 minutes.
Remove the skillet from the heat and divide the scrambled eggs between two plates.
Drizzle each portion of scrambled eggs with 1 teaspoon of hot sauce, or more to taste.
Serve immediately, enjoying your heart-healthy meal!
Nutrition Facts
Calories |
481 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.9 g | 43% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 746 mg | 249% | |
| Sodium | 957 mg | 42% | |
| Total Carbohydrate | 7.5 g | 3% | |
| Dietary Fiber | 1.3 g | 5% | |
| Total Sugars | 3.4 g | ||
| Protein | 34.5 g | 69% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 195 mg | 15% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 619 mg | 13% | |
*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.
