Scrambles are a super easy way to start your day. Although I’m generally not a fan of cooking in the microwave, I find it can be a good way to scramble egg whites. Just be sure to continually push the cooked egg toward the middle of the bowl while microwaving and they’ll be perfectly fluffy and evenly cooked.
Ingredients:
Olive oil spray
4 slices extra-lean turkey bacon, chopped
1 cup finely chopped sweet onion
2 teaspoons freshly minced garlic
16 large egg whites
3 cups loosely packed spinach leaves, stems removed
Salt, to taste
Ground black pepper, to taste
Place a large nonstick skillet over medium high heat. Lightly mist the pan with the olive oil spray. Add the bacon, onion, and garlic, and cook, stirring frequently, for 3 to 5 minutes, or until the onion is tender and the bacon is golden brown.
Meanwhile, mist a large, shallow microwave safe bowl with the spray. Add the egg whites and cover the bowl with microwave safe plastic wrap. Microwave on high for 1 ½ minutes. Uncover the bowl and, using a fork, push the cooked portions of the whites from the outside toward the middle of the bowl, letting the runny, uncooked parts run to the outer edge. Re-cover the bowl and microwave in 30 second intervals until the whites are just a bit runny on the top. Uncover, then, using a fork, stir the whites to break into large “scrambled” pieces. By the time you scramble and stir them, the residual heat should have cooked away the runniness. If then are still undercooked, re-cover and continue cooking in 10 second intervals until just done (be careful not to overcook).
Add the scrambled egg whites and the spinach to the bacon mixture and stir well to wilt the spinach slightly and incorporate the egg whites. Season with salt and pepper. Divide the scramble among 4 plates and serve.
Makes 4 servings.
Per serving:
109 calories, 19 g protein, 6 g carbohydrates, less than 1 g fat (trace saturated)
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