Heart-Healthy Scrambled Eggs with Onions
Start your day with the perfect balance of flavor and nutrition with our Heart-Healthy Scrambled Eggs with Onions. This wholesome recipe combines tender, caramelized onions with a light and fluffy blend of protein-packed egg whites, a whole egg, and a splash of low-fat milk. Cooked in just a teaspoon of heart-friendly olive oil, this dish is seasoned simply with black pepper, salt, and a touch of fresh parsley for a burst of brightness. Ready in 20 minutes, it's the ideal low-fat, high-protein breakfast for two, perfect for those looking to eat healthy without sacrificing taste. Serve it alongside whole-grain toast or fresh fruit for an energizing and satisfying start to your day!
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Ingredients
- 1 teaspoon olive oil or cooking spray
- 0.5 medium onion
- 6 large egg whites
- 1 large whole egg
- 2 tablespoons low-fat milk
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
- 1 tablespoon fresh parsley
Directions
Step 1
Dice the onion into small pieces.
Step 2
Heat olive oil or spray a non-stick pan lightly with cooking spray over medium heat.
Step 3
Add the diced onions to the pan and sauté for about 4-5 minutes until they become translucent and slightly caramelized. Stir occasionally to prevent burning.
Step 4
While the onions are cooking, in a medium bowl, whisk together egg whites, whole egg, and low-fat milk until well combined. Season the mixture with black pepper and salt.
Step 5
Once the onions are cooked, reduce the heat to low and pour the egg mixture over the onions.
Step 6
Allow the eggs to set for a few seconds, then gently stir with a spatula, moving the mixture from the edges to the center and breaking up any large curds. This should be done slowly to ensure the eggs remain fluffy.
Step 7
Continue cooking and stirring for about 3-4 minutes, or until the eggs are cooked to your desired consistency.
Step 8
Once done, remove the pan from heat and serve immediately. Garnish with freshly chopped parsley before serving.
Nutrition Facts
| Serving size | (363.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 263.6 |
| Total Fat 10.3g | 0% |
| Saturated Fat 2.6g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 188.4mg | 0% |
| Sodium 1008.5mg | 0% |
| Total Carbohydrate 15.4g | 0% |
| Dietary Fiber 1.3g | 0% |
| Total Sugars 7.0g | |
| Protein 29.4g | 0% |
| Vitamin D 53.6IU | 0% |
| Calcium 103.7mg | 0% |
| Iron 1.6mg | 0% |
| Potassium 555.0mg | 0% |
Source of Calories