Heart-Healthy Scrambled Eggs with Cheese and Salsa
Start your morning on a nutritious and flavorful note with Heart-Healthy Scrambled Eggs with Cheese and Salsa! This quick and easy recipe transforms simple ingredients into a wholesome, protein-packed breakfast that's perfect for two. Made with fluffy egg whites gently cooked in heart-healthy olive oil, these scrambled eggs are elevated with a touch of low-fat cheddar cheese for creaminess. The fresh, zesty salsa—featuring vibrant cherry tomatoes, red onion, and a hint of jalapeño—brings a burst of flavor and nutrients to every bite. Ready in just 15 minutes, this low-cholesterol, high-protein breakfast is an excellent choice for those seeking a satisfying meal with a healthy twist. Serve it with avocado slices or whole-grain toast for an extra dose of fiber and good fats. Perfect for busy mornings or leisurely brunches!
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Ingredients
- 4 large Egg whites
- 1 teaspoon Olive oil
- 1 ounce Low-fat cheddar cheese
- 8 pieces Cherry tomatoes
- 2 tablespoons Fresh cilantro
- 2 tablespoons Red onion
- 1 teaspoon Jalapeno
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Water
Directions
Step 1
Start by preparing the salsa. Chop the cherry tomatoes into quarters, mince the red onion, and finely chop the fresh cilantro. Dice the jalapeno, removing seeds for less heat if desired.
Step 2
In a small bowl, combine the chopped tomatoes, onion, cilantro, and jalapeno. Add a pinch of salt and pepper, then mix well. Set the salsa aside.
Step 3
Separate the egg whites from the yolks if using whole eggs. Pour the egg whites into a medium bowl, adding a tablespoon of water and a pinch of salt and pepper to season. Whisk until slightly frothy.
Step 4
Heat a non-stick skillet over medium heat and add the teaspoon of olive oil. Let it heat for about a minute, ensuring the oil coats the pan evenly.
Step 5
Pour the egg whites into the heated skillet, cooking gently. Stir continuously with a spatula, lifting and folding them into a scramble to ensure even cooking.
Step 6
Once the eggs are mostly cooked and still a bit runny, sprinkle the low-fat cheddar cheese over them. Gently fold the cheese into the eggs until fully melted and incorporated.
Step 7
Remove the scrambled eggs from the heat, serving immediately on plates.
Step 8
Top the scrambled eggs with the fresh tomato salsa. Serve with whole-grain toast or a side of avocado for added heart benefits.
Nutrition Facts
| Serving size | (359.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 280.7 |
| Total Fat 16.4g | 0% |
| Saturated Fat 3.4g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 10.1mg | 0% |
| Sodium 1001.2mg | 0% |
| Total Carbohydrate 12.2g | 0% |
| Dietary Fiber 2.4g | 0% |
| Total Sugars 5.6g | |
| Protein 22.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 246.8mg | 0% |
| Iron 1.1mg | 0% |
| Potassium 650.1mg | 0% |
Source of Calories