Eggs: Inspired to Share

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I recently stumbled across an interesting and fun blog called "The Healthy Everythingtarian". I found it while searching for information about Tera's Whey Protein Products, and discovered that I may have a female "twin" living somewhere in Madison...

The blog's author appears to have experienced some dramatic weight loss thanks to changing her lifestyle (started running and eating more responsibly) and now shares her experiences online, along with some interesting recipes and stories. Many of the stories resonate with me, as they often feature temptation, conflict, and redemption. Sounds familiar, eh? Now, if she reviewed fish frys on top of all of that, I'd really be spooked. :-D

Anywho... a few days ago, she posted something about eggs and eating them for dinner, and as luck would have it, yours truly was enjoying an egg dinner, so I felt it appropriate to share with you my very favorite egg recipe. You can eat it for breakfast, lunch, dinner, or whenever - it's so tasty, super filling, and extremely good for you. So... without further ado, I present my "anytime eggs" dish:

Ingredients:

1tsp Macadamia Nut Oil (or less)
.5C chopped frozen spinach, preferably organic
.5C black beans (prepared "clean" from scratch - see end of entry for details)
2oz turkey breast (Applegate Organic); or substitute small grilled chicken breast
4oz grilled asparagus (optional, if available)
3 egg whites

Directions:

1. In a medium, non-stick skillet, add 1tsp (or less) Macadamia Nut Oil and heat over medium-low heat. Pan temperature should register no higher than 300F.

oil.JPG


2. When oil is heated, add the chopped spinach and cook until tender. It does not have to be "fully cooked" before proceeding to step 3.

spinach.JPG


3. As spinach begins to become tender, add-in the black beans (this is .5C of black beans - there's a lot):

beans.JPG


4. Allow the beans to begin to "warm through" before adding the turkey (or chicken). Again, there's no need to worry about "cooking" any of the items at this point, as they're all pre-cooked. I usually grill 8-10 chicken breasts at a time, so I have plenty available for use, but tonight I felt like using some herbed-roasted turkey breast, so I diced it up and added it to the beans and spinach.

turkey.jpg


5. I then added 4oz (about 4-5 stalks) of leftover asparagus from last night's dinner. I added this just a minute before the next step to insure that I didn't overcook the asparagus. There's nothing worse than overcooked asparagus!

asparagus.JPG


6. Add the egg whites, and season to taste. I'm really digging the Penzey's California Pepper, so I applied it quite liberally to the mixture. You can use as many egg whites as you'd like; I've made this with as few as one egg white, and with as many as five - it just depends on how hungry you may be. Three are quite filling.

pepper.JPG


7. Stir/scramble the mixture until the eggs are cooked through. It usually takes about 3-4 minutes with my pan/stove combination - your cooking time will vary. Try to not overcook the eggs; you don't want them to be "browned" - they should be fluffy when done.


8. Plate, and top it all off with a little hot sauce, if you'd so like. My favorite hot sauce as of late is Uncle Frank's Extra Hot sauce. It'll set your mouth on fire, but there's just something about it that I love.

Here's the finished product:

finished.JPG


I apologize for the poor photos - as you know, I've been using my iPhone to take nearly every single photo on the blog, as it's so convenient. I didn't color-correct, adjust levels, etc, because I'm lazy. :-) I'll break out the old dSLR and Canon L-glass at some point to get some more "accurate" and "truly inspiring" photos at some point.

Nutritional summary: 1 serving (as prepared above)
272 calories
5g fat
665mg sodium
38g carbs
24g fiber
5g sugar
40g protein

Not bad, eh? And trust me when I say that it is f-i-l-l-i-n-g filling. And tasty, too. :-)

Try it and let me know your thoughts!


** "Clean Beans" recipe **

1-lb dry black beans (Goya or any brand will do)
5 bay leaves
1 bell pepper, quartered
1 onion, quartered
3 cloves garlic, minced
Ground cumin (to taste; I use a lot)
Ground black pepper (to taste; I use a lot)
Cayenne pepper (to taste; I use about .5-tsp)

Rinse the beans thoroughly, and add to a large, plastic container that provides approximately 3x the volume of the rinsed beans. Add all of the remaining ingredients and fill the container with water, until the water covers the beans by at least 2". Store/soak in the refrigerator for anywhere from 8-24 hours. Top-off with water as necessary to maintain 2" of coverage at all times.

When ready to cook, pour the entire mixture into a large stock pot (or dutch oven), and bring to a boil. Allow to boil for 5 minutes, then reduce to a very slow/light simmer. Skim any "scum" that forms.

Cook until beans are al dente; don't over cook them! It usually takes about 1.5 - 2.0 hours for my beans to cook in a Le Crueset 7Qt dutch oven.

Drain any excess water, remove the pepper, onion, and bay leaf remnants. Enjoy. The recipe will yield approximately 20, 1/2-cup servings; each serving delivers approximately 75-85 calories, most of which is protein and slow carbs (lots of fiber, no sugars).

And best of all, this recipe doesn't use bacon, fat, or extra calories, and yet they're super tasty. I make a batch of these once every 8-9 days, and store them in the refrigerator for use with just about every meal.

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About this Entry

This page contains a single entry by Steve published on May 8, 2011 8:24 PM.

Fish Fry Review: Fish Tales, Lodi, WI was the previous entry in this blog.

Week in Review: biking, achilles woes, green eggs, house updates, and more... is the next entry in this blog.

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