SCRAMBLED EGG WHITE PLATE

1 ½ cups liquid egg whites

2 tablespoons plain Greek yogurt

1/2 teaspoon sriracha

1 sweet potato, scrubbed clean

1 tablespoon coconut oil

2 cups kale, chopped

balsamic vinegar

 

Place the chopped kale in a mixing bowl and massage with the balsamic vinegar, then set aside. Preheat the oven to 400 degrees. Microwave the sweet potato for 4-5 minutes to soften. Dice the sweet potato into small cubes then toss in the coconut oil, salt and pepper. Lay flat on a baking sheet and roast for 25-30 minutes until lightly brown and crispy. With 5 minutes left, heat a nonstick skillet to medium-high heat. Add the egg whites, Greek yogurt, sriracha, salt and pepper and scramble until cooked through. Serve two plates with the kale, scrambled egg whites and roasted sweet potatoes. [Per 1 plate: 250 calories, 7g fat, 21g carbs, 3g sugar, 23g protein]

 

BREAKFAST SCRAMBLE

1 sweet potato

4 carrots, peeled and diced

1 yellow onion

2/3 cup egg whites + 1 fried egg per person (fried egg is optional)

1 tablespoon olive oil

1 teaspoon maple syrup

1/4 cup reduced fat cheddar cheese (optional)

 

Preheat oven to 325 degrees. Pierce sweet potato with a fork then microwave 5 minutes. Cut into cubes and set aside. Heat a large skillet to medium-high heat and coat bottom with nonstick cooking spray. Add onions and carrots and saute 5 minutes. Add sweet potatoes and olive oil and stir to combine. Cook for another 5-10 minutes on medium heat until veggies are caramelized and lightly browned. Remove from heat and place in a baking dish. In that same skillet, scramble egg whites, salt and pepper until cooked. Add the egg whites and maple syrup to the baking dish and stir to combine with veggies. Sprinkle cheese. Bake 5 minutes in oven until cheese is melted. Optional step: while the scramble is baking, fry eggs in a skillet coated with nonstick spray. Remove egg dish from oven and serve warm with fried egg on top. Serves 2-3.