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Healthy Living: Egg White Breakfast


Egg White BreakfastBreakfast is difficult for me.

Between getting myself ready, getting two teenage boys ready, fixing them breakfast and preparing their lunches, there’s often little time to get myself a healthy breakfast and get out the door. What’s worse is that there is a popular fast-food restaurant on the corner near my office, and I can fall victim to a sausage biscuit, I must admit.

For me, prior planning is the key. If I can grab something and go, I can fix it at work. If not, it’s a sausage biscuit, which you know is more economical with some hash browns and a soft drink. Oops.

I love liquid egg white products. I love eggs, so these are a delicious alternative to a regular egg (and for me, fewer calories and less cholesterol). Last week, I started making healthy breakfast bowls and keeping them in the fridge to grab when I need them. I combine half of a cup of liquid egg whites, like Egg Beaters, with (truth be told) a lot of leftovers. I’m aiming for a breakfast full of protein, so last week I chopped up all the lean round steak, onion and peppers we’d had for fajitas and packaged them in individual plastic containers with the egg whites. I added salt and pepper, some hot sauce and about one teaspoon of grated parmesan cheese.

Then, these were ready to pop in the microwave either at work or at home, depending on what I had time for. I’ve also done them with black beans and spinach; ham, cheese and onions; or whatever lean protein I have available in leftover form.

Microwave on high for about a minute. Stir. Microwave a minute more or until egg whites are set. You’ll have a complete, nutritious breakfast right around 200 calories.


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