QUICK AND EASY: SKINNY EGG WHITE SCRAMBLE WITH SOY CHORIZO, GREENS AND BEANS

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One of the secrets to losing weight and keeping it off, is to eat a breakfast that’s low in calories but loaded with protein and fiber so that you have the nutrition you need to wake up your metabolism and the fiber you want to keep your tummy full through the morning…And here’s a delicious dish that will do just that: Egg White Scramble with Soy Chorizo, Greens and Beans.

Made in just minutes for 1, 2, 3 or 4, each serving (which is a very big plateful of food) delivers a full 30 grams of protein but only 250 calories!

And it’s a dish you can dress up or down..

Cooked as a frittata, it’s pretty enough for a Sunday brunch…

Rolled into a wrap, it makes a great breakfast on the go…

So on your busiest mornings, give this quick and easy breakfast a try and give your day a jump start in a skinny but nutritious way!

 

SKINNY EGG WHITE SCRAMBLE WITH SOY CHORIZO, GREENS AND BEANS

(Serves 1, multiply to make the number of servings you need)

1/2 c chopped zucchini (about 1/2 of a small zucchini)

2 green onions, chopped

1 T Soy Chorizo (I like SoyRizo brand, it has enough spice and oil to flavor the dish well… But though lower in calories than pork chorizo, it still has 45 a Tablespoon so don’t go overboard.)

1 really big handful tender greens (You can use only spinach, or a mix it with arugula, dandelion and/or mustard greens. )

1  tomato, chopped (Half will be added during cooking, the other half added on top when serving.)

1 c liquid egg whites (I prefer using those that come in a carton for ease)

1 T Daiya Brand Shredded Vegan Cheese (it’s the vegan cheese that melts the best) in Cheddar or Pepper Jack (You can sub shredded 2% sharp cheddar if you like)

2 T  canned black beans, rinsed  (Skinny tip: If you always keep a Tupperware container of cooked beans in the fridge, you’ll end up sprinkling them on your salads, eggs and other dishes every day…which is great for weight loss and for your health!)

1 T chopped avocado

Hot Sauce (Like Tapatio or Cholula)

Heat a non stick skillet over medium heat for a few seconds, spray with cooking oil and heat a few seconds more.

Add the chopped zucchini and the chopped onions and stir a few seconds.  Add 2-3 Tablespoons of water, a pinch of salt and stir again, the veg will soften and turn bright green. When almost all of the water has evaporated, add the Soy Chorizo and stir well…making sure it’s broken up and is seasoning all the veg.

Add in the greens and half the chopped tomatoes and stir again.

As soon as greens are barely wilted, pour in the liquid egg whites.

After a minute or two, gently stir.

When eggs are almost completely cooked, add the beans and cheese and stir again until cheese has melted and beans have warmed.

To serve, place on a plate and top with the rest of the chopped tomato and the chopped avocado and sprinkle with the hot sauce of your choice.

AS A FRITTATA FOR TWO:

Double the recipe above and, after pouring in egg whites, sprinkle in the cheese but do not stir. Cover with a glass lid and turn the heat down to low for 7-10 minutes. (How quickly it cooks varies stove to stove.) As soon as you see eggs looked cooked, open and check.

You’ll know they’re done when they are firm and solid in the middle and the cheese is well melted.

Use a large spatula to loosen the frittata from the pan and slide onto a cutting board.

Top with the rest of the chopped tomatoes, the 2 Tablespoons of beans and 2 Tablespoons of avocado..you could even add a teaspoon of fat free sour cream if you like.

AS A WRAP:

To keep your wrap at 250 calories, use just half of the eggs in the recipe for one…

Just warm the wrap in the microwave for 20 seconds and roll it up!

And don’t forget, read the labels carefully when you shop for your wraps..

Look for La Tortilla Factory’s 10 inch Smart and Delicious Soft Wraps  (12 grams of fiber and just 100 calories) or their new Tortilla (which as 8 grams of fiber and 100 calories) …  Other tortillas and wraps can have 200-300 calories a piece!

About Lisa McRee

After 25 years as a local and network anchor, Lisa was just another American mother struggling, and failing, to lose weight. Finally, she cracked the code, and lost 30 pounds, quickly and for good, by doing what she loves: reporting, cooking and eating! The Skinny is the inside story on how she did it, and how you can, too!
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