Recipes · American · Breakfast
Egg White Garden Scramble
One serving has 482 kcal and 50 g protein, and at least a fifth of a woman's daily need of selenium (183%), choline (133%), riboflavin (130%), cobalamin (78%), phosphorus (71%) and vitamin C (55%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (445 g)
- Difficulty: Easy
- Diets: High protein, Blood Type Diet
- Contains: dairy, egg, pork
Ingredients
- 140 g Egg, white, raw, fresh
- 150 g Eggs, Grade A, Large, egg whole
- 50 g Canadian bacon, cooked
- 15 g Mushrooms, shiitake
- 10 g Onions, green, raw
- 15 g Peppers, bell, red, raw
- 15 g Peppers, bell, green, raw
- 30 g Onions, raw
- 10 g Butter, tub
- 5 g Ginger root, raw
- 5 g Garlic, raw
Method
- Chop all the veggies into bite-sized pieces. Mince 1 clove of garlic and a small piece of ginger. Set aside.
- Mix 2 eggs and 3 egg whites in a bowl until well combined. Season with salt & pepper.
- Coat a pan with cooking spray and preheat to medium. Add two slices of turkey bacon and cook until browned. Remove and set aside.
- Respray the pan. Toss in the garlic and ginger to cook for 15-30 seconds then add all veggies minus the green onions. Cook for a few minutes.
- Season the veggies with salt & pepper then crumble the bacon over them. Melt 1 tsp of butter in the pan then add the eggs.
- Scramble until the eggs are fully cooked, then remove from the pan. Top with the green onions and enjoy!
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 482 kcal | 23% |
| Carbohydrates | 12.1 g | |
| Water | 353 mL | |
| Fiber | 1.9 g | 7% |
| Protein | 49.6 g | 103% |
| Tryptophan | 0.43 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3 g | |
| Lysine | 2.4 g | |
| Methionine | 1.2 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 2 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.2 g | |
| Histidine | 0.84 g | |
| Fat | 24.6 g | |
| Monounsaturated | 8.1 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.48 g | |
| Saturated | 9.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 673 mg | |
| Calcium | 114 mg | 11% |
| Copper | 0.13 mg | 14% |
| Iodine | 73.7 µg | 49% |
| Iron | 3.3 mg | 19% |
| Magnesium | 59.6 mg | 19% |
| Manganese | 0.13 mg | 7% |
| Phosphorus | 494 mg | 71% |
| Potassium | 1,135 mg | 24% |
| Selenium | 101 µg | 183% |
| Sodium | 985 mg | |
| Zinc | 3.1 mg | 39% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 1.4 mg | 130% |
| Niacin (vitamin B3) | 6 mg | 43% |
| Pantothenic acid (vitamin B5) | 0.31 mg | 6% |
| Pyridoxine (vitamin B6) | 0.46 mg | 35% |
| Folate (vitamin B9) | 143 µg | 36% |
| Cobalamin (vitamin B12) | 1.9 µg | 78% |
| Choline | 563 mg | 133% |
| Vitamin A | 343 µg | 49% |
| Vitamin C | 41 mg | 55% |
| Vitamin D (D2 + D3) | 148 IU | 25% |
| Vitamin E | 0.42 mg | 3% |
| Vitamin K | 21.5 µg | 24% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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