Stirring eggs over low heat produces creamy scrambled eggs. To keep saturated fat and cholesterol levels reasonable, a combination of whole eggs and egg whites is used here.
Makes 4 servings
1 pound asparagus, cut into 1-inch lengths
¾ pound red potatoes, cut into ¼-inch cubes
2 teaspoons vegetable oil, such as olive or canola oil
2 scallions, thinly sliced
2 large eggs
5 large egg whites
½ cup low-fat (1%) cottage cheese
3 tablespoons grated Parmesan cheese
2 teaspoons flour
½ teaspoon salt
½ teaspoon tarragon
¼ teaspoon pepper
1. In a vegetable steamer, cook the asparagus until crisp-tender, about 3 minutes. Remove. Add the potatoes to the steamer and cook until firm-tender, about 4 minutes. Drain well.
2. In a large nonstick skillet, heat the oil over medium heat. Add the cooked potatoes and scallions and cook until the scallions are tender, about 2 minutes.
3. Meanwhile, in a food processor, blender, or with an electric mixer, combine the whole eggs, egg whites, cottage cheese, Parmesan, flour, salt, tarragon and pepper, and process until smooth.
4. Add the asparagus to the skillet, stirring to coat. Add the egg mixture, reduce the heat to low and cook, stirring, until the eggs are just set, about 7 minutes.
Nutrition per serving: 204 calories, 6.7g total fat (2.2g saturated), 111mg cholesterol, 3g dietary fiber, 20g carbohydrate, 16g protein, 603mg sodium.
Good source of: folate, riboflavin, selenium, vitamin B12.
From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.