Tasty breakfast option for your weight loss plan

This feisty morning egg recipe is easy to make and puts a tasty spin on boring scrambled eggs. The original recipe has been converted to a healthier option by substituting egg whites for whole eggs.

Egg whites are extremely low in fat, contain no carbs and are high in protein. They are an excellent choice for your morning meal.

For convenience, egg whites can also be purchased pre-separated at your local grocery store or you can separate egg whites from whole eggs by simply removing the yolk. Egg yolks should only be consumed in moderation as each egg contains five grams of fat (if you’re eating four eggs that can really add up). Egg yolks are also high in cholesterol.

If you’re following a low-carb diet, this breakfast is a great choice for you – just make sure to cut out the tortilla shells as they could have as many as 30 grams of carbs. And besides, this recipe tastes great with or without the tortillas. So enjoy!

Prep Time

7 – 9 minutes

Servings

4

Nutrition Breakdown

153 calories
14g protein, 9g fat, 4g carbs

Type of Recipe

Low-fat breakfast

Difficulty Level

Easy

Ingredients

1 tbsp. olive oil
1 cup boneless, skinless chicken breast, chopped
1 small red pepper, diced
½ small onion, diced
5 egg whites + 1 whole egg
½ tsp. salt
¼ tsp. pepper
½ tsp. chili powder
½ tsp. garlic
½ cup skim mozzarella cheese, shredded
½ cup salsa
4 tortilla shells (Optional, please note: nutritional breakdown doesn’t account for tortilla shells)

1. Preheat large skillet over medium-high heat.
2. Add olive oil and heat.
3. Add chicken and cook through until no longer pink.
4. Add red pepper and onion. Cook until softened.
5. In a medium bowl whisk together egg whites (use pre-separated or separate whites on your own), egg, salt, pepper, chili powder and garlic.
6. Pour egg mixture into skillet. Stir mixture together, for about 5 minutes, until completely scrambled. Add shredded cheese and stir until melted.
7. Remove skillet from burner and serve with salsa over tortilla shells (optional).

Jennifer Ventrelle, clinical nutritionist and registered dietitian at Rush University Medical Center, maintains it’s possible to grocery shop on a budget while staying healthy and maintaining your waistline. She offers these tips:

Eat foods with fiber: “Fiber keeps you feeling full because it takes longer to digest than simple carbohydrates,” Ventrelle says. “Consequently, you eat less.”

Sweet potatoes are high in fiber, and also inexpensive and packed with cancer-fighting antioxidants. White potatoes can be high in fiber if you leave the skin on. Bean, lentil, tomato, or broth-based soups take up more space in your stomach and help to keep you feeling satisfied. Lettuce and mixed greens do the same. You can buy them in bundles instead of pre-cut to save on cost.

“Brown rice is another high-fiber option. Buy the long-cooking kind instead of the instant to cut down on cost,” Ventrelle says. “You can make your own ‘instant’ rice by cooking it ahead of time and freezing half-cup portions in individual baggies – a trick that not only saves money but also controls your portion size.”

Buy seasonal produce: “Fruits and vegetables that are in season are cheaper than those out of season because shipping and storage costs are minimized,” Ventrelle says. “Moreover, eating lots of produce helps you eat smaller portions of higher-calorie foods like meats and starches.”

In the fall, look for seasonal produce such as apples, carrots, collards, kale, parsnips, pomegranates, pumpkins, sweet potatoes, winter squash, Brussel sprouts, cabbage, cauliflower, cranberries, jicama, onions, pears, and turnips.

Plan ahead: Planning your shopping trips and meals ahead of time ensures you do not overspend or overeat. “Go grocery shopping on the same day each week to form a habit of keeping healthy foods in the house,” Ventrelle says. “You can save money by finding out what day of the week your local grocery store holds sales.”

Ventrelle also suggests creating your own “TV dinners” by preparing large batches of soups, chili, stir-fry dishes, or pastas over the weekend. Divide the food into individualized portions using sandwich-size freezer bags.

Bring your own lunch: Bringing your lunch to work saves on cost and calories. Try to include three food groups for each meal. For example, have a turkey sandwich on whole grain bread and include fruit or low-fat yogurt. If you are in a hurry, a cup of homemade frozen lentil soup pairs perfectly with two whole carrots (cheaper than buying baby carrots) and a cup of low-fat yogurt.

Remember to drink water: The sense of being full comes from an area in the brain called the hypothalamus. “The hypothalamus cannot distinguish between hunger and thirst, so be sure to drink at least eight cups of water throughout the day not only to stay well hydrated but to prevent your body from mistaking thirst for hunger,” Ventrelle says.

Tap water is virtually free, but even purified water can be cheap if you purchase a water filter instead of buying bottled water.

Eat in: Food away from home now accounts for nearly 49 percent of the average American food dollar, according to the U.S. Department of Agriculture’s Economic Research Bureau. “Eating out is expensive, a fact you can prove to yourself by totaling up a month’s worth of receipts from restaurants, fast-food establishments, carry-out orders and vending machines,” Ventrelle says. “And eating out is a waist expander. Instead, clip coupons and bring those to the grocery store. You’ll save cash and calories.”

Rush University Medical Center

Here are your best bets for eating well. These 10 health foods are some of the healthiest because they meet at least three of the following criteria:

• Are a good or excellent source of fiber, vitamins, minerals and other nutrients

• Are high in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene

• May help reduce the risk of heart disease and other health conditions

• Are low in calorie density, meaning you get a larger portion size with a fewer number of calories

• Are readily available

Almonds

Why eat almonds? These tear-shaped nuts are packed with nutrients – fiber, riboflavin, magnesium, iron and calcium. In fact, almonds have more calcium than any other nut – 75 milligrams (mg) in one serving (about 23 almonds). Also, one serving of almonds provides half of your body’s Recommended Dietary Allowance (RDA) of vitamin E.

Like all nuts, almonds provide one of the best plant sources of protein. And they’re good for your heart. Most of the fat in almonds is monounsaturated fat – a healthier type of fat that may help lower blood cholesterol levels.

Apples

Why eat apples? Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of vitamin C – an antioxidant that protects your body’s cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron.

Blueberries

Why eat blueberries? Blueberries are a rich source of plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Blueberries may also improve short-term memory and promote healthy aging.

Blueberries are also a low-calorie source of fiber and vitamin C – 1 cup of fresh blueberries has 84 calories, 3.6 grams of fiber and 14 mg of vitamin C.

Broccoli

Why eat broccoli? Besides being a good source of calcium, potassium, folate and fiber, broccoli contains phytonutrients – a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C – antioxidants that protect your body’s cells from damage.

Red beans

Why eat red beans? Red beans – including small red beans and dark red kidney beans – are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They’re also an excellent low-fat, low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases, such as cardiovascular disease and cancer.

Salmon

Why eat salmon? Salmon is an excellent source of omega-3 fatty acids – a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke.

In addition to being an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.

Spinach

Why eat spinach? Spinach is high in vitamins A and C and folate. It’s also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy.

Sweet potatoes

Why eat sweet potatoes? The deep orange-yellow color of sweet potatoes tells you that they’re high in the antioxidant beta carotene. Food sources of beta carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium. And like all vegetables, they’re fat-free and relatively low in calories – one small sweet potato has just 54 calories.

Vegetable juice

Why drink vegetable juice? Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices that include tomatoes are good sources of lycopene, an antioxidant that may reduce the risk of heart attack, prostate cancer and possibly other types of cancer. Some vegetable and tomato juices are very high in sodium, so be sure to select the low-sodium varieties.

Wheat germ

Why eat wheat germ? At the center of a grain of wheat is the wheat germ – the part of the seed that’s responsible for the development and growth of the new plant sprout. Though only a small part of the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. The germ also contains protein, fiber and some fat.

Content by MayoClinic.com

Emotional Eating – What are you really hungry for?
Assess the reasons you are eating, most people are feeding more than hunger. If you find yourself at the fridge when you are mad, glad, stressed or sad, you are not eating for energy. At these times take a deep breath, have a glass of water and think about what you really need. If you are stressed, physical activity may take the edge off. If you are sad, call a friend and talk about it. So many times we turn to food when the answer is elsewhere.

Join the Breakfast Club
Breakfast will always be the most important meal of the day. After depriving your body all night of food, the morning meal kicks off the day the right way. Your body needs food to get your metabolism running. Make sure to include whole grain carbohydrates, protein and a piece of fruit.

A Clean Plate is not Necessary to Leave the Table
As a child many people are raised to clean their plate. As the size of plates at restaurants and at home increase to sometimes massive proportions this old adage becomes dangerous. By no means should you be wasteful with food but realize that you can leave the table without a clean plate. Leftovers make a great lunch the next day or share a large portion. At home one easy way to downsize is by using smaller plates. Appropriate sized portions may get lost on a dinner plate but they will look heaping on a smaller sized plate.

No Snacking Before Bed
As you rest overnight all your bodies functions slow down. This means you do not digest as quickly as during the day and you do not need food to give you energy. It is recommended to stop eating 2-3 hours before bed time. If you tend to have a late dinner and go to bed early, this means no snacking after dinner. Of course it is not realistic to refrain from eating late at night every night. If you must eat choose something healthy, a piece of fruit or a glass of milk.

Don’t Let the Little Habits Become Big
Stop doing the things that have got you this far. For instance, having one little donut won’t make much difference, but allowing it to become two, three or back to having one everyday will set you back. Remember the 80/20 rule; what you do 80% of the time is most important. Allow yourself some flexibility 20% of the time but save that “cheating” for special occasions.

Successful lifestyle change is like climbing stairs. Success is much more likely when we take it one step at a time!