Mediterranean Diet Scrambled Eggs with Sausage and Vegetables
Start your day with a vibrant and nutritious breakfast by trying Mediterranean Diet Scrambled Eggs with Sausage and Vegetables. Packed with wholesome ingredients like lean turkey sausage, sautéed zucchini, red bell pepper, juicy cherry tomatoes, and nutrient-rich baby spinach, this dish is both satisfying and full of Mediterranean-inspired flavors. The creamy combination of whisked eggs and skim milk is elevated with crumbled feta cheese and a sprinkle of fresh oregano for a burst of savory goodness. Prepared with heart-healthy extra virgin olive oil and ready in just 25 minutes, this recipe provides a balanced and protein-rich meal perfect for busy mornings or weekend brunches. Serve hot for a colorful and healthy start to your day that aligns with the Mediterranean diet principles!
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Recipe Information
Ingredients
- 2 tablespoons extra virgin olive oil
- 4 links lean turkey sausage
- 1 medium red bell pepper
- 1 medium zucchini
- 1 cup cherry tomatoes
- 2 cups baby spinach
- 6 whole eggs
- 1 tablespoon skim milk
- 1 cup feta cheese, crumbled
- 1 teaspoon fresh oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat a large non-stick skillet over medium heat and add 1 tablespoon of olive oil.
Cut the turkey sausage links into small round slices. Add them to the skillet and cook for about 5 minutes, turning occasionally, until they are browned and cooked through. Remove from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Chop the red bell pepper and zucchini into small bite-sized pieces.
Add the chopped red bell pepper and zucchini to the skillet and sauté for 3-4 minutes until they begin to soften.
Halve the cherry tomatoes and add them to the skillet along with the baby spinach. Cook for another 2 minutes, stirring frequently until the spinach wilts. Remove the vegetables from the skillet and set aside with the sausage.
In a large bowl, whisk together the eggs, skim milk, salt, and black pepper until well combined.
Pour the egg mixture into the same skillet over medium heat, stirring gently and continuously with a spatula until they start to set.
When the eggs are halfway cooked, stir in the sausage, cooked vegetables, and crumbled feta cheese. Continue cooking the scrambled eggs to your desired consistency.
Sprinkle with fresh oregano before serving. Enjoy your Mediterranean Diet Scrambled Eggs hot as a nutritious and filling breakfast option.
Nutrition Facts
Calories |
2027 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 137.8 g | 177% | |
| Saturated Fat | 55.3 g | 276% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 1556 mg | 519% | |
| Sodium | 8063 mg | 351% | |
| Total Carbohydrate | 46.7 g | 17% | |
| Dietary Fiber | 7.7 g | 28% | |
| Total Sugars | 27.6 g | ||
| Protein | 149.8 g | 300% | |
| Vitamin D | 6.3 mcg | 32% | |
| Calcium | 1510 mg | 116% | |
| Iron | 14.7 mg | 82% | |
| Potassium | 2643 mg | 56% | |
*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.
