top 5 scrambles recipes for weight loss

1. ARTICHOKE, MUSHROOM, AND SMOKED SALMON    SCRAMBLE

To get this dish on the table ASAP, use pre-sliced mushrooms. Substitute two slices of
high-fiber bread if you can’t find the muffins.

INGREDIENTS

Cooking spray

2 tablespoons chopped onion
8 ounces button or baby bella mushrooms, sliced 12 frozen artichoke hearts

3 tablespoons water
8 egg whites (or 1 cup egg whites) ¼ cup skim milk
Salt and black pepper
3 tablespoons crumbled soft goat cheese 1 cup halved cherry tomatoes

3 ounces thinly sliced smoked salmon

2 high-fiber English muffins (Fiber One brand), halved and toasted Fresh chives, chopped,
for garnish (optional) Heat a large nonstick sauté pan over medium-high heat. Coat with
cooking spray. Add the onions and mushrooms; cook, stirring often, until they begin to
soften, about 5 minutes. Stir in the artichokes and water. Cover the pan and cook for
another 4 minutes, until the artichokes are cooked through and the water has evaporated.
Meanwhile, whisk together the egg whites and milk in a bowl. Season with salt and pepper.
Add the egg mixture to the pan and gently cook, stirring constantly, until the eggs are
completely cooked. Gently fold in the goat cheese, tomatoes, and salmon.
Top each half of an English muffin with the scramble. Garnish with chopped chives, if
desired.
NUTRITION INFO: 362 calories, 40 grams protein, 42 grams carbs, 14 grams fiber, 9
grams fat

2. SPINACH OMELET WITH FETA AND AVOCADO

Feta cheese is quite salty. Taste your omelet before seasoning it.

INGREDIENTS

Cooking spray

6 ounces baby spinach
¼ cup water
6 egg whites (or ¾ cup egg whites) Salt and black pepper

4 tablespoons crumbled reduced-fat feta cheese
½ Hass avocado, peeled and sliced 2 high-fiber English muffins (Fiber One brand) Lightly
coat a medium nonstick skillet with cooking spray and place it over medium-low heat.
Gradually add the spinach and the water. Cook for 4 minutes, until the water evaporates
and the spinach is wilted, stirring occasionally. Transfer to a medium bowl.
In another medium bowl, whisk the egg whites, salt, and pepper.
Wipe the skillet with a paper towel and recoat it with cooking spray. Place it over medium
heat and add the egg whites; cook for 3 seconds, just until the edges start to set. Drawing
the cooked egg to the center of the pan with a spatula, tilt the pan so the uncooked egg
runs underneath the cooked part. Repeat all around the edge of the pan until the omelet is
just set.
Drop the spinach mixture onto one half of the omelet and sprinkle with the feta. Cook for 10
to 20 seconds. Run the spatula around the omelet to loosen the edges. Jerk the pan
sharply to move the entire omelet. Tilt the pan, resting the edge on a serving plate. Gently
roll the omelet onto the plate, using the spatula to fold it over the filling. Garnish with the
avocado slices and serve with toasted muffins.
NUTRITION INFO: 278 calories, 22 grams protein, 39 grams carbs, 16 grams fiber, 9
grams fat

3. SOUTH-OF-THE-BORDER OMELET

Egg whites cook more quickly than whole eggs, but once you learn the technique, you can

have breakfast on the table in a flash. Fresh salsa usually has no added sugar, but check
the label on jarred salsa.

INGREDIENTS

1 Hass avocado, peeled and diced ¾ cup canned black beans, drained and rinsed ¼ cup
prepared salsa
1 teaspoon olive oil

1 whole egg
4 egg whites (or ½ cup egg whites) Salt and black pepper
¼ cup shredded low-fat cheddar cheese

2 tablespoons chopped fresh cilantro
In a medium bowl, combine the avocado, beans, and salsa.
Warm the oil in a medium nonstick skillet over medium-high heat. In a medium bowl, beat
the egg, egg whites, salt, and pepper. Once the pan is hot, add the egg mixture. Let the
egg sit for 3 seconds, until the edges begin to set. Using a spatula, draw the lightly cooked
egg to the center of the pan. Tilt the pan to the side so that the uncooked egg runs to the
bare spot at the edge of the pan. Repeat the process all around the edge of the pan until
the omelet is just set but still moist in the center.
Gently place the avocado filling evenly over half of the omelet. Sprinkle the filling with the
cheese and cilantro. Cook for 20 seconds. Run the spatula quickly along the side of the
omelet to loosen the edges. Jerk the pan sharply away from you a few times; the omelet
should slide up the far side of the pan. Tilt the pan, resting the edge on a serving plate.
Gently roll the omelet onto the plate, using the spatula to fold it over the filling.
NUTRITION INFO: 320 calories, 26 grams protein, 23 grams carbs, 8 grams fiber, 12
grams fat

4. SWEET POTATO HASH WITH TURKEY SAUSAGE

When using only a small amount of oil in cooking, as in this hearty hash, keep an eagle eye
on the skillet to make sure the sausage and vegetables don’t burn.

INGREDIENTS

1 medium sweet potato, peeled and diced 3 ounces turkey sausage, crumbled

1 teaspoon olive oil
1 small onion, thinly sliced 1 clove garlic, minced
¼ teaspoon paprika
Salt and black pepper
4 egg whites (or ½ cup egg whites) 2 tablespoons minced fresh parsley for garnish Preheat
the oven to 400°F. Place the diced potatoes in a shallow microwave-safe bowl with enough
water to barely cover them. Cover with plastic wrap and microwave for 2 minutes, until just
tender. Drain.
In a medium cast-iron or heavy skillet over medium heat, cook the sausage for 5 minutes,
until browned and starting to crisp, stirring often. Push the sausage to the edges of the pan.
Reduce the heat to medium-low; add the oil, onion, garlic, and potatoes. Season with
paprika, salt, and pepper. Cook for 8 minutes, until crisp and cooked through, stirring often.
Using the back of a serving spoon, make four wells in the mixture; evenly pour the egg
whites into the wells.
Transfer to the oven; bake for 6 minutes, until the potatoes are hot and the eggs are baked
through. Adjust the seasonings if necessary, and garnish with the parsley.
NUTRITION INFO: 342 calories, 19 grams protein, 53 grams carbs, 8 grams fiber, 6
grams fat

5. ITALIAN FRITTATA WITH ZUCCHINI, LEEKS, AND PARMESAN

Leeks are often full of the soil in which they were grown, making them a pain to clean.
Frozen leeks are great alternative without any loss of flavor. Or substitute two bunches of
scallions.
INGREDIENTS
Cooking spray
2 leeks, thinly sliced and rinsed clean (white and pale green parts only) 1 small zucchini,
diced
Salt and black pepper

2 whole eggs
3 egg whites (or ½ cup egg whites) ½ cup chopped fresh basil
1⁄3 cup grated reduced-fat Parmesan or Asiago cheese 4 slices high-fiber bread (Nature’s
Own, Mestermacher, or Food for Life Ezekiel 4:9), toasted Preheat the oven to 350°F.
Lightly coat a medium ovenproof nonstick skillet with cooking spray and place it over
medium heat. Add the leeks and zucchini and season with salt and pepper. Cook for 5
minutes, until softened, stirring occasionally. Transfer the vegetables to a bowl.
In another bowl, beat the eggs and egg whites until well blended.
Using a paper towel, wipe out the skillet. Lightly coat it again with cooking spray and place
it over medium heat. Add the eggs and egg whites and top them with the cooked leekzucchini
mixture, basil, and cheese. Cook for 2 minutes without stirring.
Transfer to the oven and bake for 8 to 10 minutes, until just set. Cut into wedges and serve
directly out of the skillet while warm, accompanied by toast.
NUTRITION INFO: 366 calories, 24 grams protein, 50 grams carbs, 9 grams fiber, 11
grams fat