Cheesey Scrambled Eggs is a delicious and nutritious food option, perfect for any foodie seeking a protein-packed breakfast or snack. This recipe combines eggs, cottage cheese, and fresh vegetables, providing the essential nutrients needed for muscle growth and recovery, making it ideal for athletes, bodybuilders, fitness enthusiasts, and those with high-energy jobs. The high protein content helps fuel the body for intense workouts, while the vitamins and minerals in this dish support overall health. Vitamin A supports immune function and eye health, vitamin C boosts the immune system and aids in tissue repair, and vitamin K is essential for bone health and proper blood clotting. Additionally, calcium is crucial for strong bones and muscle function, iron helps transport oxygen in the blood and supports overall energy levels, magnesium contributes to muscle function and recovery, and potassium helps regulate fluid balance and supports proper muscle contractions. With its blend of healthy fats, vitamins, and minerals, this recipe is a great choice for anyone aiming to stay fit, build fitness abs, and maintain overall bodyfit and strength, making it the perfect addition to your one fitness journey.
Ingredients:
- 4 tbsp (approximately 60 grams) of 4% Cottage Cheese (Borden)
Healthy and Economical Alternative: You can substitute with low-fat cottage cheese or Greek yogurt (60 grams) for a lighter option.
- 150 grams of raw cucumber with peel
Healthy and Economical Alternative: You can replace it with low-sodium pickled cucumber (150 grams) for a tangy, pickled flavor.
- 4 large egg whites
Healthy and Economical Alternative: You can replace the egg whites entirely with skim milk or fat-free yogurt if you're looking to reduce fat content.
- 2 whole eggs
Healthy and Economical Alternative: You can use 2 organic or free-range eggs for a better taste and nutritional value.
- 1/8 cup of 2% natural reduced-fat mozzarella cheese, shredded
Healthy and Economical Alternative: You can substitute with low-fat white cheese (30 grams) for a similar nutritional profile.
- 30 grams of raw mushrooms
Healthy and Economical Alternative: You can replace it with dried mushrooms or marine fungi (30 grams) for a unique flavor.
- 15 grams of black olives
Healthy and Economical Alternative: Use green olives or bell peppers for a different, yet healthy, flavor.
- 10 grams of green onions (scallions)
Healthy and Economical Alternative: You can substitute with red onions or garlic scapes for a stronger, more aromatic flavor.
- 1/2 tsp of red or cayenne pepper
Healthy and Economical Alternative: Use black pepper or paprika if you prefer a milder taste.
- 1 cup of fresh spinach
Healthy and Economical Alternative: You can substitute with kale or lettuce for a cost-effective and nutritious green.
Directions:
1. In a large bowl, beat the egg whites together with the whole eggs using a fork or a hand whisk until well combined.
2. Add the cottage cheese (or Greek yogurt), a pinch of salt, and red pepper (or cayenne) to the egg mixture. Mix thoroughly until smooth.
3. Preheat a non-stick pan over medium heat, and add a light spray of cooking oil (or butter, if preferred) to prevent sticking.
4. Once the pan is heated, pour the egg mixture into the pan. Stir gently with a wooden spoon. When the eggs begin to set (after about 2-3 minutes), add the chopped olives, green onions, and mushrooms.
5. Continue stirring the eggs until they reach your desired consistency (soft or well-cooked, depending on your preference).
6. Just before removing the eggs from the pan, sprinkle in the shredded mozzarella cheese and mix until it melts completely.
7. Serve the scrambled eggs on a bed of fresh spinach with sliced cucumber on the side.
Tips for Adding Healthy Flavors:
- Fresh Herbs: Add fresh herbs like basil or thyme for a burst of flavor without extra calories.
- Sun-dried Tomatoes: Incorporate sun-dried tomatoes for a rich, savory taste.
- Spicy Kick: If you enjoy spicy flavors, you can add chopped fresh chili peppers or a dash of hot sauce for an extra kick without overloading on calories.
Nutrition Value:
Nutritional Information (Per Serving):
Calories: 356
Protein: 38g
Carbohydrates: 12g
Fat: 16.5g
Carb - Protein - Fat % Ratio: 14- 44 -43
Nutritional value of each ingredient
1. 4 tbsp (approximately 60 grams) of 4% Cottage Cheese (Borden)
- Calories: 60
- Carbohydrates: 3g
- Protein: 7g
- Fat: 2.4g
- Sodium: 180mg
- Cholesterol: 10mg
- Vitamins: Rich in vitamin A and B12, supports eye health and energy production.
- Minerals: High in calcium for bone strength.
- Nutritional Benefit: Cottage cheese is a great source of protein, calcium, and vitamin B12, which helps with muscle recovery and bone health.
Healthy and Economical Alternative: Low-fat cottage cheese or Greek yogurt can offer similar protein content while reducing fat.
2. 150 grams of raw cucumber with peel
- Calories: 24
- Carbohydrates: 5.6g
- Protein: 1g
- Fat: 0.2g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin K for bone health and vitamin C for immune support.
- Minerals: Contains potassium to support fluid balance.
- Nutritional Benefit: Cucumbers are low in calories, high in water content, and provide key vitamins and minerals. They help with hydration and provide antioxidants.
Healthy and Economical Alternative: Low-sodium pickled cucumber can offer a tangy alternative while still being low in calories.
3. 4 large egg whites
- Calories: 68
- Carbohydrates: 1g
- Protein: 14g
- Fat: 0g
- Sodium: 160mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin B2 (riboflavin) for energy production.
- Minerals: High in potassium and magnesium, which support muscle function.
- Nutritional Benefit: Egg whites are a lean source of protein, promoting muscle growth and repair without the added fats and cholesterol found in yolks.
Healthy and Economical Alternative: Skim milk or fat-free yogurt can replace egg whites while still providing protein with less fat.
4. 2 whole eggs
- Calories: 140
- Carbohydrates: 1g
- Protein: 12g
- Fat: 9g
- Sodium: 140mg
- Cholesterol: 370mg
- Vitamins: High in vitamins A, D, E, and B12, supporting eye health, immunity, and energy production.
- Minerals: Contains zinc, iron, and selenium, important for immune function and metabolism.
- Nutritional Benefit: Whole eggs are rich in protein, healthy fats, and key vitamins, making them excellent for muscle growth and overall health.
Healthy and Economical Alternative: Organic or free-range eggs can be used for better nutritional quality.
5. 1/8 cup of 2% natural reduced-fat mozzarella cheese, shredded
- Calories: 40
- Carbohydrates: 1g
- Protein: 6g
- Fat: 3g
- Sodium: 100mg
- Cholesterol: 15mg
- Vitamins: Contains vitamin A for vision and immune health.
- Minerals: High in calcium, promoting strong bones.
- Nutritional Benefit: Mozzarella cheese provides a good source of protein and calcium while being lower in fat compared to regular cheese.
Healthy and Economical Alternative: Low-fat white cheese offers a similar nutritional profile with fewer calories and fat.
6. 30 grams of raw mushrooms
- Calories: 7
- Carbohydrates: 1.5g
- Protein: 1g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: High in vitamin D, which supports bone health and immune function.
- Minerals: Contains selenium, an antioxidant important for cell protection.
- Nutritional Benefit: Mushrooms are low in calories and rich in antioxidants, supporting immunity and overall health.
Healthy and Economical Alternative: Dried mushrooms or marine fungi can provide a similar flavor profile with added nutrients.
7. 15 grams of black olives
- Calories: 23
- Carbohydrates: 1g
- Protein: 0g
- Fat: 2g
- Sodium: 150mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin E, which acts as an antioxidant.
- Minerals: High in iron and copper, important for blood health.
- Nutritional Benefit: Olives offer healthy monounsaturated fats and antioxidants, which support heart health and inflammation reduction.
Healthy and Economical Alternative: Green olives or bell peppers offer similar health benefits with a slightly different taste.
8. 10 grams of green onions (scallions)
- Calories: 3
- Carbohydrates: 0.7g
- Protein: 0.2g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin K for bone health and vitamin C for immune support.
- Minerals: Contains small amounts of calcium and iron.
- Nutritional Benefit: Green onions are low in calories but packed with vitamins and minerals, helping with immunity and promoting overall health.
Healthy and Economical Alternative: Red onions or garlic scapes can provide a stronger flavor while still being nutrient-dense.
9. 1/2 tsp of red or cayenne pepper
- Calories: 2
- Carbohydrates: 0.5g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin A, which supports immune health and vision.
- Minerals: Contains small amounts of potassium.
- Nutritional Benefit: Cayenne pepper boosts metabolism and adds a kick of flavor without adding significant calories or fat.
Healthy and Economical Alternative: Black pepper or paprika can offer milder flavors while still enhancing the dish.
10. 1 cup of fresh spinach
- Calories: 7
- Carbohydrates: 1g
- Protein: 1g
- Fat: 0.1g
- Sodium: 24mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin K, vitamin A, and folate, which support bone health, eye health, and cell function.
- Minerals: High in iron and magnesium, which help with muscle function and oxygen transport.
- Nutritional Benefit: Spinach is a low-calorie vegetable packed with antioxidants, vitamins, and minerals that support overall health, muscle function, and recovery.
Healthy and Economical Alternative: Kale or lettuce provide similar nutritional value with varying flavor profiles.
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