Scrambled Egg White Recipes | Nutrition | Breakfast | Calories

By | May 28, 2010

Scrambled Egg White Recipes

No. of Servings: 1
Preparation time: 10 minutes
Cooking time: 5 minutes

Ingredients:

  • Egg whites – 2
  • Hot sauce – 2 tablespoons
  • Low fat Cheddar cheese – 2 tablespoons
  • Green bell pepper – ½ (medium size, deseeded and diced)
  • Mushroom – ¼ cup (sliced)
  • Toned /skim / low fat milk – 1 tablespoon
  • Salt to taste

Method:

  1. Pour the egg whites into a medium size mixing bowl and beat them along with the milk. This is best done with an egg whisker.
  2. Thereafter, pour in the bell pepper, mushroom, cheese and hot sauce into the egg and milk mixture. Ensure all the ingredients are mixed well together.
  3. Place a small non stick pan on medium heat. Pour in the prepared egg mixture and scramble it with a fork until the eggs are well cooked and solid.

Scrambled egg whites, onions and tomatoes ranchero

No. of Servings: 1
Preparation time: 10 minutes
Cooking time: 5 minutes

Ingredients:

  • Butter – 1 tablespoon
  • Onion – ½ (medium size and finely chopped)
  • Green onion – 1 (chopped finely)
  • Tomatoes – 2 (Medium size and diced into small cubes)
  • Egg whites – 6
  • Skim milk – 2 tablespoons
  • Chili powder – ½ tsp (optional)
  • Salt to taste

Method:

  1. Place a medium or large size non stick pan on medium heat. Throw in the onions and gently sauté them till they are golden brown in color.
  2. Then add the finely chopped green onion and tomatoes and cook them till most of the moisture has been absorbed. Ensure that the ingredients are stirred occasionally so that they are well cooked.
  3. In a mixing bowl, whisk together the milk, chili powder and egg whites till they form a frothy mixture.
  4. Pour in this egg white mixture into the pan with the vegetables.
  5. Immediately scramble the mixture on medium heat till the eggs are cooked and ready to serve.

Health tips:

  • Egg whites are known to be a healthy source of proteins and other important minerals such as magnesium, potassium, zinc, iron etc.
  • Egg whites are very versatile, and hence can be used in a variety of preparations such as sandwiches, salads omelets etc.
  • On its own, egg whites have a bland almost negligible flavor; hence they easily blend into a dish and do not overpower the flavors of the other ingredients.

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