This is one of my favorite meals – delicious and filling. I’m usually so full for hours that I have to remind myself when it’s time for the next meal.
Eggs get a bad rap, for being high in cholesterol, but eating them does not raise the cholesterol levels in your body. If your doctor tells you to limit your egg consumption for that reason, find another doctor, one who keeps up on medical research! That theory went out years ago.
This is a perfect meal for almost any diet (except strict vegetarian, of course). It’s also all-natural.
Chop some veggies, like onion, pepper, mushroom, tomato, etc. (pretty much the same ones that go on pizza). Put a pan on medium-high heat, add some nonstick spray, and pour in the veggies. I don’t measure them, since they are so low-calorie, but about half a cup is good.
If your weight loss plan allows it, you can use a little butter or margarine instead of the spray.
Let the veggies brown, stirring as needed. In the meantime, crack some eggs into a cup or small bowl. I use 3-4 large eggs; adjust depending on your needs.
I buy containers (about a pint) of liquid egg whites. When I have them on hand, I use one whole egg and about half a cup of whites. The whites add protein without adding fat and cholesterol, and as long as you have at least one whole egg in the mix, it tastes good.
Pour the whites into the cup with the eggs and stir.
Some people make omelets with just whites, but that’s too strict for me.
Once the veggies are browned, dump in the egg mixture and reduce the heat to medium.
When the eggs are halfway cooked, sprinkle on some grated cheese if you like. Try to keep the cheese on top or in the middle, so it doesn’t stick to the pan.
Once the eggs are cooked to your liking, dump the mix on a plate. I sprinkle on some chili powder for extra flavor and ladle on some salsa.
Yes, I use a generous amount of salsa. It’s very low calorie and has vitamins and other good stuff in it, so there’s no real need to measure it. I probably use about half a cup on an omelet.
Options: Try adding a little ham into the mix, or some grilled chicken breast. With chicken, I cook it on an electric grill while the veggies are cooking. After the chicken is thoroughly cooked, cut it in little pieces and stir into the egg mix after the cheese. When using chicken, I cut the amount of egg in half.
A meal like this fits well within most weight loss plans. One whole egg, some whites, a bunch of veggies, and a bit of cheese total about 300-400 calories. Substituting chicken for some of the eggs does not affect the calorie count much.
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