Ingredients:
4 large eggs + 4 large egg whites
1/2 cup low-fat (1.5% fat) or 0% fat cottage cheese
1/2 teaspoon sea salt
1 tablespoon extra-virgin olive oil*
3 scallions, thinly sliced, green and white parts separated
4 ounces thinly sliced baby bella mushrooms (about 1 3/4 cups)
1 large red bell pepper, diced
3.5 ounces extra-thick sliced lean natural Black Forest ham, diced
1 cup packed baby spinach (1 ounce)
1/4 cup shredded sharp or extra-sharp cheddar cheese (1 ounce)
1/3 cup chunky medium salsa or pico de gallo, or to taste
Instructions:
1. Whisk the eggs, egg whites, cottage cheese, and salt in a medium bowl. Set aside.
2. Heat the olive oil in a large (10-inch) cast iron or another oven-safe stick-resistant skillet
over medium-high. Sauté the scallion whites, mushrooms, and bell pepper until all
veggies are lightly caramelized (browned), about 8 minutes.
3. Reduce heat to medium-low, add ham, and cook while stirring for 1 minute. Add
spinach, scallion greens, and cheddar, and cook while stirring for 30 seconds. Evenly
pour in the egg mixture, cover (well seal carefully with foil, if lid not available), and cook
until set, about 10 minutes. If needed, place under broiler for 1-2 minutes to fully set.
4. Cut into 6 wedges and top with the salsa or serve on the side.
*Or spritz with olive oil cooking spray for fewer calories.
Note: For a vegetarian version, use 1/2 cup of canned, rinsed, and well-drained, black
beans in place of the ham.
Serves: 3
Protein: 27.7g
Calories: 275