Scrambled eggs are a quick and simple breakfast food. They require few ingredients and cook quickly, making them a great option for busy mornings. Basic scrambled eggs are made even healthier with the addition of nutrient-packed spinach. Spinach is full of nutritional benefits including niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. It is low in fat and even lower in cholesterol, making it a great supplement to your scrambled eggs.
In addition to increasing the nutritional value of your meal, spinach adds interesting texture and beautiful color to your breakfast plate. To round out this healthy protein-packed breakfast, serve the eggs with a slice of whole grain toast and some fresh fruit or berries.
- 6 whole eggs
- 3 tbsp. skim milk
- 1/8 tsp. salt
- 1/8 tsp. ground black pepper
- 1/2 cup chopped or torn spinach leaves
- Heat a large skillet over medium-high heat and coat it well with cooking spray. If you prefer, use a non-stick skillet for easier cleanup later.
- Crack the eggs into a medium-sized dish. Use a wire whisk to beat the eggs and completely break up the yolks. Add the milk to the egg mixture, followed by the salt and ground black pepper. Whisk the mixture together well.
- Pour the egg mixture into the heated pan and use a fork to stir the egg mixture continuously while it cooks. If you are using a non-stick skillet, stir the eggs with a wooden spoon or silicon tool since a fork can scratch the pan's surface.
- Add the spinach to the pan when the eggs begin to take form. Continue cooking the eggs and spinach until the spinach wilts and the eggs are no longer runny.
- Remove the eggs from the pan and serve them immediately.
Experiment by adding other chopped vegetables to the scramble, such as tomatoes, cooked onions, or mushrooms. Make sure that the vegetables are all cut to the same size. This ensures an even cooking time, which is especially important since the eggs cook so quickly. Avoid adding very wet vegetables and try to drain or pat dry anything with a lot of liquid (like a tomato). Too much liquid will alter the consistency of the scrambled eggs.
Try these eggs with your favorite hot sauce or chunky salsa—these both pack big flavor punches without the addition of fat. Another variation is to skip the toast and wrap the scrambled eggs in a tortilla for a simple take on a breakfast burrito. Finally, don't feel restricted and eat spinach scrambled eggs only for breakfast! Eggs are a quick and easy meal that can be eaten any time of day.
|Nutritional Guidelines (per serving)|
|Total Fat||16 g|
|Saturated Fat||5 g|
|Unsaturated Fat||6 g|
|Dietary Fiber||1 g|