4
Serves
Preparation time: 15 minutes
Cooking time: 15 minutes
Scrambled eggs don’t have to be creamy, buttery affairs. Low-fat milk and heart-healthy olive oil, instead of cream and butter, help to keep the saturated fats low, making this an ideal breakfast choice. Mushrooms and asparagus provide fiber and a delicious flavor.
1 tablespoon olive oil
4 large white or brown mushroom caps, wiped with a damp cloth
8 asparagus spears, trimmed
8 large eggs
1/2 cup low-fat milk
pinch freshly ground white pepper
1 tablespoon snipped fresh chives
8 slices whole wheat bread
1. Heat 2 teaspoons of the olive oil in a nonstick skillet over low heat. Add the mushrooms, cover and cook for 10 minutes, or until the mushrooms are just softened. Steam the asparagus until tender, 5 to 8 minutes. Place both in a medium bowl.
2. Meanwhile, beat the eggs, milk, and pepper with a fork in a medium bowl. Heat the remaining oil in the same skillet over low heat. Add the egg mixture and stir gently until the eggs are just beginning to set. Sprinkle with the chives. Remove from the heat and keep the eggs warm while you toast the bread. Cut the toast into triangles.
3. Spoon the scrambled eggs, mushrooms, asparagus, and toast onto 4 plates.
Per serving: 358 calories, 25 g protein, 27 g carbohydrates, 7 g fiber, 17 g total fat, 4 g saturated fat, 451 mg sodium.
Ingredient Note: Asparagus is an excellent source of dietary fiber and folate and also contains a range of vitamins and minerals, including some B vitamins; vitamins A, C, and K; manganese, copper, and potassium.