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Low Calorie Egg White Scramble With Spinach and Onions

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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


Ingredients

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


Instructions

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


Food Fact

The average hen produces about 200 eggs a year.


Healthy Benefits

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.


Shopping Tips

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

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21 Responses to “Low Calorie Egg White Scramble With Spinach and Onions”

  1. grants for women Says:

    Keep posting stuff like this i really like it

  2. Liz @ Southern Charm Says:

    Love the stats … especially for protein!!

  3. Suzanne Says:

    love this I am such a breakfast girl too :)

  4. Bree Says:

    This looks like my kind of breakfast! I have been on a breakfast kick lately :)

  5. admin Says:

    Bree it’s really easy to make, so low in calories and very yummy!

  6. 2013 Healthy Meal Plan: Week 07 « Half Size Me Says:

    [...] Low Calorie Egg White Scramble with Spinach and Onions (3PP per serving from Skinny Kitchen) [...]

  7. admin Says:

    Heather, thanks so much for including my Low Calorie Egg White Scramble with Spinach and Onions. Enjoy!
    All the best,
    Nancy

  8. 2013 Healthy Meal Plan: Week 26 « Half Size Me Says:

    [...] Egg White Scramble with Spinach and Onions (3PP per serving from Skinny Kitchen) [...]

  9. Gluten free menu plan: June 23-29 2013 | the gluten free chef Says:

    [...] Scrambled Eggs Whites & Spinach w/Peanut Butter Toast (Photo & Recipe Courtesy: SkinnyKitchen, use Udi’s bread for toast) [...]

  10. admin Says:

    Thanks so much for including this recipe in your weekly meal plan!

  11. Egg White VS Egg Yolk Whites Yolks Eggs Weight & Calorie Comparison Healthy Eating How To Tips | HEALTHCARE Says:

    [...] Low Calorie Egg White Scramble With Spinach and Onions with … [...]

  12. Great Skinny Breakfast Recipes - Southern Californias R.R. Magazine Says:

    [...] skinnykitchen, skinnytaste, myrecipes Related [...]

  13. admin Says:

    Thanks so much for sharing my Egg Whites Scramble with Spinach and Onions!
    I hope everyone enjoys it.
    All the best,
    Nancy

  14. Great Skinny Breakfast Recipes | Latest Fashions And More Says:

    [...] skinnykitchen, skinnytaste, [...]

  15. admin Says:

    Thanks so much for sharing my Egg Whites Scramble with Spinach and Onions recipe. So simple to make and really yummy! Enjoy.
    With my very best wishes,
    Nancy

  16. Day 39: Egg White Scramble | Stopping At Never Says:

    [...] Egg White Scramble (1/2 cup Egg Whites, 1 cup Spinach, 1/4 cup Onion, 1tsp Olive Oil) and 1 Gluten Free Smoked Turkey [...]

  17. admin Says:

    Thanks so much for sharing my recipe Emily!

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  19. admin Says:

    Thanks so much for sharing my Egg Whites Scramble with Spinach and Onions recipe!

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