Eggs are considered one
of nature’s most perfect
foods, and they’ve
been used as the standard
for evaluating the
protein quality from
other food sources. Although
eggs have gotten
a bad rap for their
cholesterol content,
data has shown that
dietary cholesterol has
less impact on serum
cholesterol than was
previously supposed.
Most people who eat
eggs on a regular basis
find they don’t increase
their cholesterol
levels.Ingredients
- 1/4 c. 4% cottage cheese
- 4 large egg whites
- 2 whole eggs
- 1/8 c. 2% natural reduced fat mozzarella cheese, shredded.
- 1/2 c. (30 g) raw mushrooms, sliced
- 1/2 oz. (15 g) black olives, sliced
- 1 scallion (10 g), chopped
- 1/2 tsp. pepper, red or cayenne
- salt to taste 1 c. raw spinach
- 1/2 of a raw cucumber (150 g) w/peel, sliced
Directions
Blend or beat the egg whites and whole eggs together. Add cottage cheese, salt, red/black pepper. Use a cooking spray like Pam in a non-stick pan to cook the eggs. Preheat the pan, pour in the eggs. When the eggs start to cook, add chopped olives, scallions, and mushrooms. Just before you remove the eggs, melt in the mozzarella cheese. I eat the eggs on a bed of baby spinach and sliced cucumbers.
Nutritional Information
Calories (Per Serving): 356
Protein (g): 38
Carbohydrates (g): 12
Fat (g): 16.5
Carb - Protein - Fat % Ratio: 14% - 44% - 43%
