Scrambled Eggs with Asparagus
Stirring eggs over low warmth produces creamy scrambled eggs. To maintain saturated fats and levels of cholesterol affordable, a mix of entire eggs and egg whites is used right here.
Makes four servings
1 pound asparagus, lower into 1-inch lengths
¾ pound pink potatoes, lower into ¼-inch cubes
2 teaspoons vegetable oil, equivalent to olive or canola oil
2 scallions, thinly sliced
2 giant eggs
5 giant egg whites
½ cup low-fat (1%) cottage cheese
three tablespoons grated Parmesan cheese
2 teaspoons flour
½ teaspoon salt
½ teaspoon tarragon
¼ teaspoon pepper
1. In a vegetable steamer, cook dinner the asparagus till crisp-tender, about three minutes. Take away. Add the potatoes to the steamer and cook dinner till firm-tender, about four minutes. Drain nicely.
2. In a big nonstick skillet, warmth the oil over medium warmth. Add the cooked potatoes and scallions and cook dinner till the scallions are tender, about 2 minutes.
three. In the meantime, in a meals processor, blender, or with an electrical mixer, mix the entire eggs, egg whites, cottage cheese, Parmesan, flour, salt, tarragon and pepper, and course of till clean.
four. Add the asparagus to the skillet, stirring to coat. Add the egg combination, scale back the warmth to low and cook dinner, stirring, till the eggs are simply set, about 7 minutes.
Diet per serving: 204 energy, 6.7g complete fats (2.2g saturated), 111mg ldl cholesterol, 3g dietary fiber, 20g carbohydrate, 16g protein, 603mg sodium.
Good supply of: folate, riboflavin, selenium, vitamin B12.