Low Fat Scrambled Eggs with Beans
Start your day on a nutritious and flavorful note with this protein-packed recipe for Low Fat Scrambled Eggs with Beans. Featuring a blend of whole eggs and egg whites for a lower-fat option, this dish is elevated with the addition of hearty black beans, sweet cherry tomatoes, and vibrant green onions. A splash of non-fat milk ensures fluffy, creamy scrambled eggs every time, while a touch of hot sauce brings optional heat to the plate. Ready in just 20 minutes, this quick and healthy breakfast is perfect for busy mornings or a satisfying brunch. High in protein, low in fat, and undeniably delicious, these scrambled eggs are an excellent choice for a balanced, energy-boosting meal.
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Ingredients
- 4 pieces large eggs
- 2 pieces egg whites
- 1 cup canned black beans, drained and rinsed
- 0.25 cup non-fat milk or water
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup cooking spray (low-fat)
- 0.5 cup cherry tomatoes, halved
- 2 tablespoons green onions, chopped
- 1 teaspoon hot sauce (optional)
Directions
Step 1
In a medium bowl, crack the eggs and add the egg whites. Add non-fat milk or water to the eggs. Season with salt and black pepper.
Step 2
Whisk the egg mixture until thoroughly beaten and combined. The milk/water will help create a fluffier texture.
Step 3
Spray a non-stick skillet with low-fat cooking spray and heat over medium-low heat.
Step 4
Pour the whisked eggs into the skillet. Allow them to cook undisturbed for a few seconds until they begin to set around the edges.
Step 5
Using a spatula, gently pull the cooked edges into the center of the pan, allowing the raw egg to flow to the edges. Repeat this process until the eggs are mostly cooked with gentle curds formed.
Step 6
Add the black beans to the skillet and gently fold them into the eggs, ensuring they are evenly distributed.
Step 7
Continue cooking until the eggs are fully cooked through but still moist and fluffy.
Step 8
Remove the skillet from the heat and fold in cherry tomatoes and green onions.
Step 9
Serve immediately, dividing the scrambled eggs and beans between two plates.
Step 10
Add a dash of hot sauce on top if desired.
Nutrition Facts
| Serving size | (716.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1034.6 |
| Total Fat 68.5g | 0% |
| Saturated Fat 6.2g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 745.2mg | 0% |
| Sodium 2273.8mg | 0% |
| Total Carbohydrate 49.9g | 0% |
| Dietary Fiber 15.0g | 0% |
| Total Sugars 6.2g | |
| Protein 47.9g | 0% |
| Vitamin D 185IU | 0% |
| Calcium 293.6mg | 0% |
| Iron 8.5mg | 0% |
| Potassium 1255.9mg | 0% |
Source of Calories