Broccoli Cheese Egg Scramble on Whole-Wheat English Muffins
High in nutrition and low in calories, the broccoli and cheese egg white scramble is a heart-healthy way to enjoy breakfast or brunch.
While nutritionists continue to debate whether whole eggs are good or bad for your heart health, you can’t go wrong with a broccoli and cheese egg white scramble.
The scramble’s centerpiece is broccoli, which falls into the cruciferous vegetable family. As part of a healthy diet, some studies suggest broccoli and other cruciferous vegetables can lower your risk for developing certain types of cancer. Add in additional fiber and whole grains from half a whole-wheat English muffin and the scramble is a tasty, healthy alternative to a typical holiday breakfast of a stack of pancakes or waffles bathed in syrup. Be sure to scroll below the recipe for additional cooking tips.
This recipe is provided by the American Heart Association.
Broccoli and Cheese Egg White Scramble on Whole Wheat English Muffin Recipe
Ingredients
- Cooking spray
- 1 1/2 cups finely chopped fresh or frozen broccoli florets, thawed if frozen
- 1/4 cup water
- 9 large egg whites or 1 1/4 cups egg white substitute
- 1/2 cup fat-free milk or milk alternative
- 1/4 teaspoon pepper (freshly ground preferred)
- 1/4 cup shredded fat-free cheddar cheese
- 2 whole-wheat English muffins (lowest sodium available)
Directions
- Lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the broccoli and water for 4 to 5 minutes, or until the broccoli is tender. Remove from the heat. Transfer the broccoli to a dish. Using paper towels, wipe the skillet clean.
- In a large bowl, whisk together the egg whites, milk and pepper until combined.
- Meanwhile, lightly spray the skillet with cooking spray. Heat over medium-high heat. Pour in the egg white mixture. Cook for 2 to 3 minutes, or until almost firm, stirring constantly with a spatula. Stir in the broccoli and cheddar. Remove from the heat.
- Just before serving, split and toast each English muffin. Transfer to plates. Spoon the egg mixture onto the muffins.
Serves 4 | 1/4 egg scramble on 1/2 English muffin per serving.
Cook's Tips:
- Broccoli isn’t the only vegetable that can be used in this recipe. Red bell peppers, green beans and zucchini also work well. Just chop the vegetables finely so they’ll cook for the same amount of time.
- The secret to perfectly cooked scrambled eggs is removing them from the heat just before they’re fully cooked. The heat they’ve retained will continue to cook them for another minute.
Nutrition Analysis (per serving):* Calories 139, Total Fat 1.0 g (Saturated Fat 0.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.5 g, Monounsaturated Fat 0.0 g), Cholesterol 2 mg, Sodium 338 mg, Carbohydrates 18 g, Dietary Fiber 3 g, Sugars 5 g, Protein 15 g.
Dietary Exchanges: 2 lean meat, 2 starch
*When more than one ingredient option is listed, the first one is analyzed. Optional ingredients are not included.
