25 Feb Egg White Power Scramble
This supremely scrumptious scramble is something my husband and I eat for breakfast on the regular. It’s satisfying and supercharging, and packed with ingredients that are full of nutrition and heart-healthiness.
Take nutty-flavored, chewy-textured quinoa, for example. Petiterie’s nutrition consultant, Michelle Rauch, MS RD, gives us the rundown: Quinoa contains high fiber, protein, omega-3’s, zinc, copper, magnesium, phosphorus, iron, folate and other B-complex vitamins, and phytonutrients.
Michelle points out that even the onions in this dish add more than flavor. Onions contain quercetin, a flavonid (one category of antioxidant). Studies indicate that quercetin helps to inhibit low-density lipoprotein oxidation (an important process in the development of atherosclerosis and coronary heart disease), as well as to eliminate free radicals from the body, to inactivate the harmful effects of chelated metal ions, and to protect and regenerate vitamin E, which is a powerful antioxidant. Go, onions!
To make this scramble quickly in the morning, I precook a cup of quinoa at least a day ahead and keep it stored in the fridge for up to three days in a sealed container, so that it’s at the ready for the mornings.
And if you haven’t already, be sure to read this post to learn about the surprising reason why eating a heart-healthy diet may be even more important if you’re petite…
From my heart to yours… Bon appétit!
Egg White Power Scramble
1 cup quinoa, uncooked, such as Ancient Harvest Inca Red Quinoa (it’s prewashed and rinsed)
2 cups water
**If using another brand, follow the cooking directions and ingredients on the package. The 1 cup of water here are per the Ancient Harvest package cooking directions and ingredients**
Organic olive oil cooking Spray, such as Pam
2 pinches sea salt
2 pinches garlic powder
1/8 medium onion, chopped
1/8 yellow bell pepper, chopped
1/4 cup broccoli, chopped
8 cherry tomatoes, sliced lengthwise
1 cup egg whites, such as All Whites
**Steps 1-3 are per the directions for cooking the quinoa on the Ancient Harvest brand package. If using another brand, follow the directions on the package.
**To save time in the morning, I precook the quinoa at least a day ahead and store in an airtight container in the refrigerator for up to three days ahead. I use leftover quinoa in other meals.
1. Bring 1 cup of uncooked quinoa and 2 cups of water to a boil.
2. Reduce to a simmer, cover, and cook about 15 minutes, until the water is absorbed. The cooked quinoa should appear soft and translucent.
3. Allow to cool, transfer to airtight container, and store in the refrigerator for up to three days.
4. In a medium sized frying pan on medium heat, sautee the onions, bell pepper, and broccoli in a few light sprays of cooking spray for around 5 minutes, until the onions start to lightly caremelize, stirring occasionally. Season with a pinch of sea salt and a pinch of garlic powder. Move the vegetables to the outermost parts of the pan surface, leaving an empty space in the center.
5. Add the cherry tomatoes face down to the empty center of the pan and sautee for 1 more minute. Stir the vegetables all together once more, and then remove them from the pan and set aside.
6. Return the pan to the stovetop and lightly spray the pan again with cooking spray.
7. Add the egg whites and season with a pinch of sea salt and a pinch of garlic powder.
8. Scramble the egg whites for a few minutes, until no liquid egg white remains.
9. Stir in 1/3 cup of quinoa and the sauteed vegetables.
Thanks to Petiterie’s consultants Michelle Rauch, MS RD, and Andrea Rein, NPc, for their expertise in reviewing and contributing to this post.