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Healthy Egg White Scramble Sandwich Recipe
Mar 24, 2011 @ 11:02 AM
Posted by
Daily Value: 14%
Servings: 2
Vegetarian, Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 282Daily Value: 14%
Servings: 2
Vegetarian, Sugar-Conscious
| Fat | 17g | 27% |
| Saturated | 4g | 22% |
| Trans | 0g | 0% |
| Carbs | 14g | 5% |
| Fiber | 3g | 10% |
| Sugars | 3g | 0% |
| Protein | 17g | 34% |
| Cholesterol | 372mg | 124% |
| Sodium | 372mg | 15% |
| Calcium | 97mg | 10% |
| Magnesium | 45mg | 11% |
| Potassium | 355mg | 10% |
| Iron | 3mg | 15% |
| Zinc | 2mg | 13% |
| Vitamin A | 710IU | 14% |
| Vitamin C | 9mg | 15% |
| Thiamin (B1) | 0mg | 11% |
| Riboflavin (B2) | 1mg | 33% |
| Niacin (B3) | 2mg | 9% |
| Vitamin B6 | 0mg | 16% |
| Folic Acid (B9) | 73µg | 18% |
| Vitamin B12 | 1µg | 15% |
| Vitamin D | 2µg | 1% |
| Vitamin E | 2mg | 11% |
| Vitamin K | 9µg | 12% |
| Fatty acids, total monounsaturated | 9g | 0% |
| Fatty acids, total polyunsaturated | 3g | 0% |
Have a question about the nutrition data? Let us know.
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INGREDIENTS
- ½ cup button mushrooms, sliced
- ½ zucchini, halved and sliced into half moons (about ½ cup)
- 1 tablespoon olive oil
- Whites from 4 eggs
- Salt and pepper, to taste
- 6-8 dashes of Tabasco sauce
- 2 slices whole wheat bread, toasted
DIRECTIONS
Sauté the mushrooms and zucchini with olive oil in a small pan over medium-low heat. Once cooked, about 5 minutes (you want them to still retain a little firmness), transfer to a paper towel-lined plate to help soak up the liquid released from the mushrooms.
In a small bowl, beat the egg whites well and season with a little salt (not too much!) and pepper. In the same small pan over medium-low heat, cook the egg whites, scrambling them with a spatula. When the eggs are almost ready, about 5-6 minutes, mix the vegetables back in and add the Tabasco sauce. Remove from the heat.
Divide the scramble over 2 pieces of prepared toast and serve.
Recipe Details
Servings: 2
