Scrambled eggs donât have to be creamy, buttery affairs. Low-fat milk and heart-healthy olive oil, instead of cream and butter, help to keep the saturated fats low, making this an ideal breakfast choice. Mushrooms and asparagus provide fiber.
PREPARATION: 15 MINUTES
COOKING: 15 MINUTES
1 tablespoon (15 ml) olive oil
4 large white or brown mushroom caps, wiped with a damp cloth
8 asparagus spears, trimmed
1/2 cup (125 ml) low-fat milk
freshly ground white pepper
8 slices whole-grain bread
1 tablespoon (15 ml) snipped fresh chives
Step 1: Heat 2 teaspoons (10 ml) of the olive oil in a nonstick frying pan over low heat. Add the mushrooms, cover and cook for 10 minutes, or until the mushrooms are just softened. Steam the asparagus for 5â8 minutes, or until tender.
Step 2: Meanwhile, beat the eggs with the milk in a bowl and season with a little white pepper. Heat the remaining oil in a heavy-bottom saucepan over a low heat. Add the egg mixture and stir gently until the eggs are just beginning to set. Remove from the heat and keep the eggs warm while you toast the bread. Cut the toast into triangles.
Step 3: Spoon the scrambled eggs onto individual, warmed serving plates. Arrange the mushrooms and asparagus spears alongside the eggs. Sprinkle the eggs with chives and serve immediately with the triangles of toast.
Each serving provides
358 calories, 25 g protein, 17 g fat (4 g saturated fat), 27 g carbohydrate (5 g sugars), 7 g fiber, 451 mg sodium.
ASPARAGUS is an excellent source of dietary fiber and folate, and also contains a range of vitamins and minerals, including some B vitamins, vitamins A, C and K, manganese, copper and potassium.
Scrambled eggs with mushrooms