Heart-Healthy Vegetable and Cheese Scrambled Eggs
Elevate your breakfast routine with this Heart-Healthy Vegetable and Cheese Scrambled Eggs recipe, a nutritious and flavorful dish ready in just 20 minutes! Packed with protein-rich eggs and egg whites, vibrant vegetables like spinach, cherry tomatoes, and bell peppers, and a touch of creamy low-fat cheese, this recipe is perfect for those looking to start their day the healthy way. Cooked with a dash of olive oil and seasoned with black pepper, these scrambled eggs boast delicate, soft curds and a wonderfully balanced taste. The addition of fresh green onions adds a burst of brightness in every bite. Perfect for pairing with whole-grain toast or fresh fruit, this dish is an excellent choice for heart-conscious eaters who want a satisfying, wholesome breakfast without sacrificing flavor.
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Recipe Information
Ingredients
- 4 large Eggs
- 2 large Egg whites
- 2 tablespoons Low-fat milk
- 1 teaspoon Olive oil
- 1 cup Spinach
- 1 cup Cherry tomatoes, halved
- 0.5 cup Bell pepper, diced
- 0.25 cup Low-fat shredded cheese (e.g., cheddar or mozzarella)
- 2 tablespoons Green onions, sliced
- 0.25 teaspoon Black pepper
- 0.125 teaspoon Salt (optional, reduce for low sodium diets)
Instructions
Crack 4 whole eggs into a mixing bowl, add 2 egg whites, and whisk together until well blended.
Add 2 tablespoons of low-fat milk to the eggs, and season with black pepper and a pinch of salt if using. Whisk again to combine.
Heat 1 teaspoon of olive oil in a nonstick skillet over medium-low heat.
Add diced bell pepper to the skillet and cook for 2-3 minutes, stirring occasionally, until slightly softened.
Add halved cherry tomatoes and spinach to the skillet and cook for another 1-2 minutes, stirring, until the spinach is wilted.
Reduce the heat to low, then pour the egg mixture into the skillet, gently stirring as the eggs start to set.
Continue stirring the eggs frequently to create soft curds until they are fully cooked but still moist, about 3-4 minutes.
Sprinkle the shredded low-fat cheese over the scrambled eggs, and stir gently until the cheese is melted and evenly incorporated.
Remove from the heat and garnish with sliced green onions before serving.
Serve immediately with whole-grain toast or fresh fruit for a complete, heart-healthy meal.
Nutrition Facts
Calories |
607 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.9 g | 47% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 756 mg | 252% | |
| Sodium | 925 mg | 40% | |
| Total Carbohydrate | 17.8 g | 6% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 10.2 g | ||
| Protein | 44.3 g | 89% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 405 mg | 31% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1112 mg | 24% | |
*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.
