Veggie Scramble

Veggie Scramble

Eggs have riboflavin, vitamin B12 and phosphorus, and are a very good source of protein and selenium.

Ingredients:

  • 2 eggs (or 1 egg & 1 egg white)
  • 2 Tbsp. liquid (i.e. milk, rice beverage, or water)
  • 1/4 cup veggies of your choice
  • 1 tsp. olive oil (1 tsp. more for an omelet*)
  • 2 Tbsp. onion, diced (optional)
  • Dash of salt & pepper

Directions:

  1. Break eggs into a bowl, add liquid and whisk eggs. Set aside.
  2. In a small frying pan add 1 tsp. oil and when it’s at a medium heat add the onions.
  3. Sauté onions for a couple minutes, until they are translucent and soft.
  4. Add other veggies and sauté for another 5 minutes or until the veggies are cooked how you like them.
  5. If making a scramble, pour the egg mix into the pan with the veggies and gently stir until the eggs are done.
  6. Add salt & pepper at the end.
  7. If making an omelet*, transfer the veggies into a bowl.
  8. Add 1 tsp. oil and let heat briefly.
  9. Pour the eggs into the pan and swirl to the edges.
  10. After about a minute, when the egg is about halfway set, add the veggies on half of the egg.
  11. Add salt & pepper.
  12. Gently fold the egg side without veggies over onto the veggies.
  13. Cook until the egg is done.

*Steps 1 – 4 are for either item, steps 7 – 13 continue the process for making an omelet.

Source: helpguide.org http://www.helpguide.org/life/healthy_recipes.htm

Advertisements

Tags: , , ,

Categories: HEAL, Healthy Recipes

No comments yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: