Eggs are a great meatless protein source. Three whole eggs constitute a serving of lean protein and 14 egg whites — which is a lot of food! — are a serving of leanest protein. (Need a refresher on the lean, leaner, leanest concept?)
For this meal for two, we used a half-and-half approach. The recipe used one full serving of whole eggs and one of egg whites. This yielded two generous servings that were half lean/half leanest — which we treated as leaner, and therefore used a bit of healthy fat in the prep. (The egg whites really bulked up the meal, hence our use of them to achieve a greater volume of food.)
- 3 whole eggs
- 2 cups of EggBeaters egg whites
- 1 summer squash, diced
- 1 bell pepper, diced
- 1 bunch of purslane, chopped
- 1 tablespoon of garlic, minced
- 1 teaspoon thyme
- 1 teaspoon oregano
- 1 teaspoon black pepper
- 2 teaspoons of basil, chopped
- 1 tsp olive oil
- non stick cooking spray
- 3 green onions, sliced thin to garnish
- 5 basil leaves, sliced thin to garnish
- preheat oven to 375 degrees.
- put cast iron skillet or oven safe pan over medium low heat to get the pan hot
- In a saute pan, add the squash, bell pepper and purslane with the olive oil, garlic, a healthy pinch of salt and the herbs. saute the veggies until they are just cooked and starting to soften.
- In a mixing bowl, combine the eggs, egg whites, 2 teaspoons of water and good amount of cracked black pepper. whisk the eggs well.
- Turn the heat up on the cast iron skillet to medium high.
- Spray the cast iron skillet with non stick cooking spray and transfer the vegetables into the skillet, distribute evenly and then pour the egg mixture into the skillet. Cook for 2 minutes on the cooktop before transferring the skillet to the oven to bake for 17 to 20 minutes.
- Test for doneness, using a sharp knife in the center, if it comes out mostly clean, it’s done.
- Cut into slices, top with the green onion and basil, and enjoy.
Experiment with your own mix of veggies.