HANDS-ON: 12 MIN. // TOTAL: 25 MIN. // SERVES 2
Skip step 1 by making extra roasted sweet potato wedges for dinner to heat up in the skillet for breakfast the next morning. Another option is to cook frozen roasted sweet potato like Earthbound Farms Organic Roasted Sweet Potato Slices with Sea Salt and Olive Oil.
1 large sweet potato
1 teaspoon olive oil
1/4 teaspoon salt
1/8 teaspoon garlic powder
Cooking spray
2 large egg whites
3 large eggs
Black pepper (optional)
Fresh thyme (optional)
1 Prick the potato in several spots with a fork; microwave on high for 5 minutes. Let cool for 5 minutes, then chop into 1/2-inch cubes.
2 Heat the oil in a medium skillet over medium-high. Add the sweet potato cubes and sprinkle with 1/8 teaspoon of the salt and the garlic powder; cook for 6 minutes or until crisp and brown on the outside. Remove from the pan; keep warm.
3 Coat the same skillet with cooking spray. Whisk together the egg whites, eggs, and remaining 1/8 teaspoon salt in a medium bowl. Add to the pan; cook over medium for 3 minutes or until soft-scrambled. Serve with the potatoes; top with pepper and thyme, if desired.
(SERVING SIZE: 1 CUP POTATOES AND ABOUT 2/3 CUP EGG MIXTURE): CALORIES 240; FAT 11G (SAT 3G, UNSAT 8G); PROTEIN 15G; CARB 22G; FIBER 3G; SUGARS 5G (ADDED SUGARS 0G); SODIUM 518MG; CALC 6% DV; POTASSIUM 10% DV
are eggs okay?
Once seen as a cholesterol-raising heart attack causer, the egg is back and considered part of a healthy diet. In fact, the American Heart Association says it’s okay for most people to eat one egg daily. Its combination of fat and protein—one egg has about 7 grams of protein and 5 grams of fat—make it a healthy food that also keeps you full until lunch. Some research suggests that eating eggs for breakfast can help you eat less later in the day, too.