Egg Whites with Black Beans, Tomatoes & Feta

I suppose it is no surprise to you when I divulge that I would rather eat the egg whites than the entire egg.  However, it may surprise you that this didn’t come about because of my healthy ways.  I have disliked yolks from the time I was little.  This was most evident in hard-boiled eggs as I would peel the shell off the egg, split the egg in half, and remove that nasty yolk (I’m thinking of all those years of eating dyed Easter eggs).

While my taste preference for no-yolks is still alive and well (generally if I do eat yolks, they should not be runny . . . my husband will NEVER understand), I am constantly looking for different ways to enjoy my egg whites.  This, my friends, is one of my favorites.  Feta cheese is like magic when it is paired with egg whites.  And, now that fresh tomatoes are in season, this breakfast is fantastic.  The beauty of this dish is that you can really put your desired amount of black beans, tomatoes, and feta in there.  So, do as you need – but you really should not knock this dish until you try it.  It’s uniquely yummy!

For those of you that cannot stomach the thought of eating only egg whites (I know there are some of you out there), you can easily do 2 egg whites and 1 whole egg with this recipe.  The calories go up a smidge (say about 50 per yolk) when doing so, but it is still healthy that way.

Egg Whites with Black Beans, Tomatoes & Feta
Mimi Original

3 egg whites
salt and pepper, to taste
2 tablespoons black beans
1/4 cup chopped tomato
1 tablespoon reduced fat feta cheese

Lightly coat a small nonstick skillet with cooking spray and place over medium heat.

Meanwhile, in a small mixing bowl, beat the egg whites with salt and pepper.  Pour into warmed skillet.  Stir/scramble until eggs are set but still moist.

Add the beans, tomato, and feta cheese to the skillet and stir to blend with the eggs and heat through.  Serve warm.

Serves 1.

Nutritional Information
Calories:  126.2
Protein:  18g
Carbs:  7.6g
Fat:  2.5g (1.5g = Sat.)
Fiber:  2.6g
Sugars:  1.8g

Sunshine & Hashbrowns

A few mornings ago my sweet Beau jumped at the chance to make us breakfast.  Hands down – he is the best breakfast cook in the family!  Additionally, you must know that he is also great in the kitchen and we definitely share an affection for good food.  This particular morning he got creative by using our leftover potato casserole.  He simply took a serving of the casserole, placed it in a nonstick skillet, warmed it through on both sides (creating a slightly crisp layer on both sides) and topped it with an over-easy egg.  He took one bite and declared, “If we ever open a restaurant, I guarantee we could serve this all day long!”   I told him that if it was truly that delicious then we better pass the idea along to my readers.  So – here you go!  I also happen to know that the hashbrowns are killer without the egg too.  Why do I know this?  Because I am not a fan of runny yolk and always request my eggs fully cooked (I’m such a party pooper when it comes to runny yolks).  So, however you decide to enjoy these hashbrowns I know you won’t be disappointed.  I’m pretty sure that Beau would be happy to eat this for breakfast every day for the rest of his life.

Sunshine & Hashbrowns
Beau Original

1 serving size of Baked Potato Casserole (about 1 cup)
1 whole egg, cooked over-easy or sunny-side-up

Heat a nonstick skillet over medium heat.  Place Baked Potato Casserole in skillet and slightly flatten or shape like a pancake.  Cook until crispy on one side and then flip over to other side and continue to cook until crispy and warmed through.  Remove hashbrowns to a serving plate, top with egg, and enjoy!

Serves 1.

Nutritional Information
Calories 247
Protein:  16.2g
Carbs:  27g
Fat:  8g (3.5g = Sat.)
Fiber:  2g

Pinto Bean & Egg Burritos

I love the weekends for several reasons, but one of them is because I usually have a few extra minutes to make something different for breakfast.  While these burritos don’t take a lot of time, there are a few extra minutes attributed to cutting up the veggies.  Oh, how these fresh veggies take the burrito to a new level.  I love the fresh green onion and the cilantro in these; they totally compliment the pinto beans.  Serve these babies with a side of fruit, and you’ll have a breakfast worth spending a couple of extra minutes on.

Pinto Bean & Egg Burritos
Mimi Original

1/3 cup bell pepper, chopped
1 whole egg
5 egg whites
1/4 tsp. salt
1/8 tsp. black pepper
Pinch of cayenne pepper (add more if you want it spicier)
1/2 cup pinto beans, drained and rinsed
1/2 roma tomato, chopped
2 whole-wheat tortillas (110 calories each)
2 Tbsp. salsa
2 Tbsp. reduced-fat cheese
1 green onion, chopped
1 Tbsp. cilantro, chopped

Lightly coat a small nonstick skillet with cooking spray and place over medium heat.  Place chopped bell pepper in the skillet and cook until slightly tender, about 3 minutes.

Meanwhile, in a small mixing bowl, beat the egg and egg whites with salt, pepper, and cayenne pepper; pour into skillet with bell pepper.  Stir/scramble until eggs are set but still moist.

Add the beans and tomato to the skillet and stir to blend with the eggs and heat through; reduce heat to low.

Microwave a tortilla for 20 seconds to soften.  Place the tortilla on a plate, top with half of the egg and bean mixture.  Then layer with 1 Tbsp. salsa, 1 Tbsp. cheese, half of the green onion, and half of the cilantro.  Fold and wrap tortilla.  Repeat with second tortilla.

Serves 2.

Nutritional Information (Per Serving = 1 Burrito)
Calories:  267
Protein:  22.8g
Carbs:  33.8g
Fat:  6.6g (2.5g = Sat.)
Fiber:  8.8g

Bacon, Egg & Cheese Fit-Muffin

I know breakfast isn’t everyone’s favorite meal of the day (although it really is the most important), but on most days, it’s mine!  I am one of those that can eat breakfast for dinner and be a very happy camper!  While grabbing the beloved breakfast sandwiches from most local fast food joints sounds tempting at times, it certainly is NOT the healthiest choice.  I often resort to this lovely rendition and I personally think it is WAY better than any of the sandwiches found on state street.  I’ve made them for several other people I love (including my beautiful sisters and mom at our last Girls Weekend) and they agree with me — we ate them for 3 mornings straight!  Hopefully you’ll agree with us and start enjoying a much healthier, fit-muffin for breakfast!

Bacon, Egg & Cheese Fit-Muffin
Source:  Mimi Original

4 slices Canadian bacon
5 egg whites
1 whole egg
2 T. 1% Milk
2 T. salsa
1 T. fat-free cheddar cheese
2 whole wheat English muffins (120 calories each), toasted

Heat a nonstick skillet over medium heat.  Place Canadian bacon in skillet.  Cook until browned, about 3 minutes.  Flip slices over, brown other side, and then remove from skillet and set aside.

Meanwhile, whisk the egg whites, egg, and milk together in a bowl.  Add salsa and whisk to combine.  Once Canadian bacon has been set aside, add the eggs to the skillet and cook, gently pushing, lifting, and folding them from one side of the pan to the other, until large, shiny, wet curds form, about 2 minutes (in other words…scramble them).  Remove skillet from heat.

Assemble the fit-muffin by taking one of the toasted English muffins, place one slice of Canadian bacon on one slice of the muffin, top with half the egg mixture, sprinkle 1/2 tablespoon of fat-free cheese, place another slice of Canadian bacon, and then top with remaining slice of English muffin.  Repeat with 2nd English Muffin.

Serves 2.

Nutritional Information (Per Serving = 1 Fit-Muffin)
Calories: 243.4
Protein: 26g
Carb: 25.6g
Fat: 4.3g (0.8 = Sat)
Fiber: 3.3g

Nutritional Information If only Using 1 Whole Egg Per Muffin
Calories: 236
Protein: 19g
Carb: 25.6g
Fat: 6.8g (1.6 = Sat)
Fiber: 3.3g