Low Calorie Egg White Scramble With Spinach and Onions
What a satisfying 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. With skinny substitutions such as egg whites and fat-free feta cheese, scrambled with reduced-fat butter or Smart Balance Light, this 4 egg white scramble contains only 137 calories and 3 grams of fat. Serve with tomatoes and a slice of whole-wheat toast and this complete breakfast will still be under 300 calories!
Helpful Tips About this Recipe
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 fat-free or light feta cheese. You can substitute with reduced-fat mozzarella cheese if desired.
WW Freestyle SmartPoints 2-Blue
WW SmartPoints 3-Green
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 fat-free or light feta cheese. You can substitute with reduced-fat mozzarella cheese if desired.
WW Freestyle SmartPoints 2-Blue
WW SmartPoints 3-Green
| SKINNY FACTS: for 1 serving 137 calories, 3g fat, 1g sat. fat, 8mg chol, 19g protein, 7g carbs, 1g fiber, 495mg sodium, 3g sugar |
| FACTS: for Freestyle SmartPoints 48 calories, 1g sat. fat, 3g protein, 2g sugar |
Low Calorie Egg White Scramble With Spinach and Onions
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 fat-free feta cheese or light feta cheese
Instructions
- In a nonstick pan, melt 1 tablespoon of reduced-fat butter or Smart Balance Light. Add chopped onions, spinach and sauté until onions are golden about 3 minutes.
- Pour egg whites into pan. Scramble until cooked.
- Divide egg mixture among 2 plates. Sprinkle 2 tablespoons cheese on top of each. Add salt and pepper, to taste.
- Serve with sliced tomatoes and 1 slice of whole-wheat toast.
Nutrition
Serving: 0.5recipeCalories: 137kcalCarbohydrates: 7gProtein: 19gFat: 3gSaturated Fat: 1gCholesterol: 8mgSodium: 495mgFiber: 1gSugar: 3gBlue Smart Points: 2Green Smart Points: 3Plus Points: 3
Tried this recipe?Let me know how it was!