What a delicious and nutritious way to start the day! This scramble is quick and easy to prepare. Normally, a restaurant serving of egg scramble contains 3 regular eggs and full-fat feta, all cooked in butter. Prepared this way, your breakfast could have 438 calories and 33 grams of fat. With skinny substitutions such as egg whites and light feta cheese, scrambled with reduced-fat butter or Smart Balance Light, this 4 egg white scramble contains only 137 calories, 3.5 grams of fat and 3 Weight Watchers POINTS PLUS. Serve with tomatoes and a slice of whole wheat toast and this complete breakfast will still be under 300 calories!
Prep Time: 5 minutes
Cook Time: 8 minutes
1 tablespoon reduced-fat butter or Smart Balance Light
½ cup chopped onions
2 cups fresh spinach
8 egg whites (1 cup)
¼ cup (1 oz) crumbled light feta cheese
1. In a nonstick pan, melt 1 tablespoon of reduced-fat butter or Smart Balance Light. Add chopped onions, spinach and saute until onions are golden, about 3 minutes.
2. Pour egg whites into pan. Scramble until cooked.
3. Divide egg mixture among 2 plates. Sprinkle 2 tablespoons cheese on top of each. Add salt and pepper, to taste.
4. Serve with sliced tomatoes and 1 slice whole wheat toast.
Makes 2 servings
The average hen produces about 200 eggs a year.
Egg whites have fewer calories, fat and contain no cholesterol compared to the yolk. Egg whites are high in protein, contain potassium, magnesium, calcium, zinc and iron. They’re a good source of riboflavin and selenium along with essential vitamins such as folate, B12 and niacin.
Spinach is a powerhouse of nutrition. It’s packed with iron, beta carotene and a good source of fiber. It contains vitamins A, C, and E and is a rich source of folic.
You can buy a container of “All Whites” in the egg section of the supermarket. One large egg white is equal to ⅛ cup. Or, simply separate the eggs and toss the yolks.
Most supermarkets sell light feta cheese. You can substitute with reduced-fat mozzarella cheese, if desired.
Weight Watchers (old points) 3
Weight Watchers POINTS PLUS 3
|SKINNY FACTS: for 1 serving
137 calories, 3.5g fat, 18g protein, 7g carbs, 2g fiber, 495mg sodium, 3g sugar
|FAT FACTS: for 1 serving
438 calories, 33g fat, 26g protein, 9g carbs, 2g fiber, 66mg sodium, 5g sugar