Mexican Garden Scramble
Increasing your fruit and vegetable intake is one of the best ways to control your blood pressure. Fruit and vegetables provide essential vitamins, minerals, fiber and antioxidants, but especially valuable are the potassium, magnesium, and even calcium that they provide. One way to ensure you are getting enough vegetables is to start your day with a serving!
This Mexican garden scramble includes flavorful peppers and onions, cilantro, and tomatoes folded into fluffy, protein-rich scrambled eggs. Topped with a bit of shredded cheese and creamy, potassium-rich avocado, this breakfast is a delicious and satisfying way to start your day.
3 large eggs + 1 egg white
1/4 cup onion, diced
1/4 cup bell pepper, diced
2 cloves garlic, minced
1 tablespoon fresh jalapeno, diced
1/4 cup cilantro leaves, roughly chopped
1/4 cup tomato, diced
1/2 small avocado, sliced
2 tablespoons shredded colby jack or cheddar cheese
salsa or hot sauce
In a small bowl, whisk eggs and white until combined and fluffy. Set aside.
Heat a small non-stick skillet over medium-low heat. Spray with oil and add onion, bell pepper, garlic, and jalapeno. Cook, stirring, until soft, about 3 minutes. Remove from pan and set aside.
Turn heat to low, spray again, and add eggs. Cook over low heat, pushing eggs from outside of pan to the center with a rubber spatula, until almost done. Add cooked veggies and 2 tablespoons cilantro to the eggs and continue cooking until eggs are set.
To assemble, divide eggs between two bowls. Add tomato, avocado, cheese, and remaining cilantro. Top with your favorite salsa or hot sauce. Enjoy!
Ingredient Variations and Substitutions
If you have other veggies on hand that need to be used up, feel free to throw them into the pan with the peppers and onions. Breakfast scrambles are a great way to use up vegetables that are about to go bad. Mushrooms, corn, and spinach would all be great additions.
To keep the calories, fat and sodium under control, be sure to stick to the small portion of cheese and avocado listed in the recipe. While nutritious, these foods are also calorie-dense.
If you need to watch your cholesterol, you can use all egg whites in place of whole eggs.
Cooking and Serving Tips
When making scrambled eggs, keep the heat on low and slowly stir from the outside edges inward for the best results.
Serve with a warmed whole grain corn or whole wheat tortilla and a serving of fresh fruit to round out the meal.
If you are having concerns about your food intake, please make an appointment with us and we can work on a personal health care plan.
Health and Wellness Associates