Southwest protein scramble
Start your day with a delicious and nutritious Southwest Protein Scramble! This easy and healthy recipe features fluffy egg whites, savory Vienna sausage, fresh spinach, vibrant red pepper, juicy tomato, and a hint of olive oil. Perfectly seasoned with a dash of salt and black pepper, it's a high-protein breakfast that’s both satisfying and flavorful. Ready in just minutes!
- 24 Jun 2024
- Cook time 10 min
- Prep time 5 min
- 1 Servings
- 9 Ingredients
The Southwest Protein Scramble is a nutritious and delicious meal perfect for breakfast or brunch. Packed with protein from egg whites and Vienna sausage, and loaded with veggies like onion, red pepper, spinach, and tomato, this dish is not only satisfying but also easy to make. It’s seasoned simply with olive oil, salt, and black pepper, making it a flavorful yet light option to start your day.
Ingredients:
Instructions:
- Separate the egg whites from the yolks and set aside.
- Slice the Vienna sausage into small pieces.
- Finely chop the onion and red bell pepper.
- Roughly chop the spinach and dice the tomato.
- In a medium non-stick skillet, heat 2 teaspoons of olive oil over medium heat.
- Add the chopped onion to the skillet and sauté until it becomes translucent, about 3-4 minutes.
- Add the chopped red bell pepper and continue to cook for another 2-3 minutes, until they start to soften.
- Add the sliced Vienna sausage to the skillet. Cook for an additional 2-3 minutes, stirring occasionally, until the sausage is lightly browned.
- Stir in the chopped spinach and cook until wilted, about 1-2 minutes.
- Add the diced tomato to the skillet and cook for another minute.
- Season the mixture with a dash of salt and black pepper to taste.
- Pour the egg whites into the skillet over the vegetable and sausage mixture.
- Using a spatula, gently stir and scramble the egg whites until they are fully cooked, about 2-3 minutes.
- Once the eggs are cooked through, remove the skillet from the heat.
- Serve the Southwest Protein Scramble hot and enjoy!
Tips:
- Prep all your vegetables beforehand to make the cooking process smoother and faster.
- Use a non-stick skillet to avoid the ingredients sticking and to make clean-up easier.
- For an extra flavor boost, you can add a splash of hot sauce or a sprinkle of cheese at the end.
- If you prefer a heartier meal, you can add black beans or corn to the scramble.
- Feel free to experiment with additional spices like paprika or cumin to customize the flavor more.
Once you've combined all the fresh ingredients, you’ll have a vibrant and nutritious Southwest Protein Scramble that’s perfect for a hearty breakfast or brunch. This dish is easy to customize and can serve as a great base for adding more of your favorite flavors and ingredients. Enjoy your meal with a side of whole-grain toast or some fresh fruit for a balanced and satisfying start to your day.
| Nutrition Facts | |
|---|---|
| Serving Size | 520 grams |
| Energy | |
| Calories 260kcal | 10% |
| Protein | |
| Protein 22g | 15% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 6g | 15% |
| Sugar 14g | 14% |
| Fat | |
| Fat 18g | 21% |
| Saturated 4.40g | 15% |
| Cholesterol 36mg | - |
| Vitamins | |
| Vitamin A 260ug | 29% |
| Choline 44mg | 8% |
| Vitamin B1 0.20mg | 17% |
| Vitamin B2 0.74mg | 57% |
| Vitamin B3 2.56mg | 16% |
| Vitamin B6 0.57mg | 33% |
| Vitamin B9 110ug | 29% |
| Vitamin B12 0.55ug | 23% |
| Vitamin C 130mg | 145% |
| Vitamin E 2.57mg | 17% |
| Vitamin K 160ug | 133% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.19mg | 0% |
| Iron, Fe 1.76mg | 16% |
| Magnesium, Mg 80mg | 19% |
| Phosphorus, P 140mg | 11% |
| Potassium, K 1050mg | 31% |
| Selenium, Se 30ug | 56% |
| Sodium, Na 790mg | 52% |
| Zinc, Zn 1.45mg | 13% |
| Water | |
| Water 450g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |