Sometimes it’s hard to get up and make another plate of scrambled eggs or omelet. It’s one of the few good ways to get enough protein in the morning, but it’s easy to get tired of eggs every day, especially if you’re not used to them. One thing I’ve gotten to like lately is something more like a scramble, where instead of 3 eggs, with some meat, cheese or veggies inside, the ratio is reversed. There might be one egg, or at most two, with mostly other ingredients.
The key is that you need about 4 ounces of protein total. Each egg counts as one, a healthy slice of cheese counts as one, and 1 ounce of meat counts as one. Some veggies like mushrooms will add a bit too. So, you might decide to have 2 oz ham, 1 oz cheese, 1 C mushrooms, green onions, and 1 egg. A vegetarian version might be 1 egg, cheese, veggies, and tofu. Every day it can be different – adding to the variety and helping to use up things in the fridge that are ready to be eaten. The more creativity, the better!
Making a scramble is very easy. Start by adding some butter to the pan along with your chosen veggies. If your meat needs cooking (like bacon) add that too. Saute everything together to nearly the doneness you want it, then add an egg or two and any ingredients that don’t require cooking (like green onions or ham) and scramble, coating all the ingredients with the eggs. Add any spices or herbs at this step. When the eggs are almost done, add cheese and cover to melt. If you like, you can wrap it up in a low-carb tortilla with some salsa for something a little different. This recipe works well for lunch too. Here are some substitutions you can use if you run out of ideas:
Veggies: Mushrooms, spinach, chard, kale, garlic, shallots, leeks, green onions, onions, sweet peppers, hot peppers, tomatoes, summer squash, zucchini, eggplant, avocado
Protein: Ham, turkey, chicken, bacon, sausage, ground beef or other ground meats, shrimp, crab, oysters, cheese of all varieties, sunflower or sesame seeds, tofu
Spices and sauces: Basil, thyme, tarragon, dill, oregano, cilantro, parsley, salt, black pepper, red pepper, chipotle pepper, onion powder, garlic powder, turmeric, curry powder, salsa, worcestershire sauce, tabasco or other hot sauce, ketchup, hollandaise, beurre blanc, seafood sauce, sour cream
What’s your favorite combination?