Heart-Healthy Classic Ham and Eggs
Start your day on a wholesome note with our Heart-Healthy Classic Ham and Eggs, a vibrant twist on a breakfast favorite designed to nourish both your body and your taste buds. This lightened-up rendition swaps traditional ham for low-sodium lean turkey ham and uses protein-packed egg whites to keep things heart-smart. Tossed with vitamin-rich spinach, sweet cherry tomatoes, and creamy avocado, this dish is as colorful as it is nutritious. Flavored with a touch of olive oil, black pepper, and fresh parsley, every bite bursts with freshness. Ready in just 20 minutes, this low-calorie, protein-rich breakfast is perfect for busy mornings or a quick brunch. Pair it with whole-grain toast for a complete, satisfying meal that’s as good for your heart as it is for your palate.
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Ingredients
- 1 teaspoon extra-virgin olive oil
- 4 large egg whites
- 4 slices low-sodium lean turkey ham
- 1 cup spinach
- 0.5 cup cherry tomatoes
- 0.5 avocado
- 0.25 teaspoon black pepper
- 0.125 teaspoon salt
- 1 tablespoon fresh parsley
Directions
Step 1
Heat a non-stick skillet over medium heat and add the extra-virgin olive oil.
Step 2
Chop the turkey ham slices into bite-sized pieces and add them to the skillet. Sauté for about 2-3 minutes until they start to brown slightly.
Step 3
Add the spinach to the skillet and cook for another minute until it wilts.
Step 4
While the spinach cooks, slice the cherry tomatoes in half and dice the avocado.
Step 5
Add the cherry tomatoes to the skillet and stir briefly. Cook for another minute.
Step 6
In a bowl, whisk the egg whites with the black pepper and salt until slightly frothy.
Step 7
Pour the egg whites into the skillet over the ham and vegetable mixture. Cook, stirring occasionally, until the egg whites are fully set, about 3-4 minutes.
Step 8
Transfer the cooked mixture to plates and garnish with diced avocado and fresh parsley.
Step 9
Serve immediately and enjoy your heart-healthy ham and eggs!
Nutrition Facts
| Serving size | (540.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 491.5 |
| Total Fat 19.9g | 0% |
| Saturated Fat 3.5g | 0% |
| Polyunsaturated Fat 1.4g | |
| Cholesterol 100.0mg | 0% |
| Sodium 1354.3mg | 0% |
| Total Carbohydrate 17.6g | 0% |
| Dietary Fiber 6.6g | 0% |
| Total Sugars 3.5g | |
| Protein 61.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 92.1mg | 0% |
| Iron 3.4mg | 0% |
| Potassium 1539.7mg | 0% |
Source of Calories