I NORMALLY love smoothies for breakfast, but sometimes, they get old. Here’s a dish that’s just as quick to fix. It’s high in protein (over 21 grams in a serving), with less then 3 grams of fat, thanks to the combo of soy milk powder, chicken breasts, and egg whites. Top it with pico de gallo for an extra flavor blast.
Yield 1 breakfast meal
Prep time approximately 10 minutes
Processing time approximately 5 minutes
Calorie Burn 58
Calories 135
Net-Calories 77
| 2 | tablespoons cold water |
| ¼ | cup egg whites (such as Egg Beaters 100% Egg Whites) |
| 1 | tablespoon soy milk powder (such as NOW Foods) |
| 1 | tablespoon egg white powder (such as Deb El Just Whites) |
| Kosher salt and freshly ground black pepper | |
| Olive oil cooking spray | |
| 6 | tablespoons fresh ready-made pico de gallo (such as Ready Pac) |
| ¼ | cup diced cooked boneless skinless chicken breast |
1. Combine the water and egg whites in a small bowl and whisk in the soy milk powder and egg white powder until smooth, about 30 seconds. Season with salt and pepper.
2. Spray a nonstick skillet with cooking spray and place it over medium-high heat. Once the skillet is hot, add the egg mixture and cook, stirring with a rubber spatula, until the egg whites are just about cooked, about 2 minutes. Turn off the heat and let them finish cooking in one even layer, about 1 minute. In a small bowl, mix the pico de gallo with the chicken and season with salt and pepper.
3. Fold the eggs like an omelet on a plate and spoon the chicken and tomato mixture over the top.
Serve with a lime wedge, cilantro, and hot sauce for next to no added calories and a real zippy way to greet your day.
135 calories, 2.5g fat (0.5g sat), 2.25mg cholesterol, 333.5mg sodium, 12.7g carbohydrate, 0.5g fiber, 21.85g protein
Cedarlane Spinach and Mushroom Egg White Omelette
Fat: 12g / Calories: 270 cal