Egg White Salad

I used to love getting the pre-made egg white salad from Trader Joe’s, but it’s pretty darn expensive ?! Paying almost three bucks for something I could easily make at home was out of the question. I’ve made many versions of this salad, but decided to make the standard version today. If you’ve got fresh or dried dill on hand, I highly recommend it! I also like Italian parsley and red pepper flakes for a slightly Italian spin on things. Serve on whole wheat bread with lettuce for a super satisfying, low cholesterol version of an old favorite. If you make it a day ahead (but it's not a must) the flavors really have a chance to meld, making the salad even more flavorful.

What You Need:

4 hardboiled egg whites, finely chopped
1 capful apple cider vinegar
2 tsp mayo or Greek yogurt
½ tsp Dijon mustard
¼ tsp ground mustard
1/8 tsp turmeric (to give it that ‘egg salad yellow’ color, so it’s optional)
¼ tsp black pepper
1/8 tsp kosher salt

What To Do:

Combine all ingredients in a small bowl and serve on whole wheat bread with lettuce or with crackers.




**Edited to add: makes 1 heaping cup serving

Nutritional Stats for Entire Recipe

Bon Appétit!
Mary

Egg White Frittata with Broccoli, Zucchini and Cremini Mushrooms

Frittatas are one of my most favorite ways to get my veggies in the morning. Whenever I make this breakfast, I feel like I’m starting the day out right. If you’re short on time, just scramble up the egg whites and skip putting it in the oven. If you do have the time, I urge you to finish it in the oven because the broccoli will be almost sweet from roasting. The key to keeping your vegetables crisp is not cooking them too long in the skillet. Nobody likes mushy, over cooked veggies.

What You Need:

1 ¼ cups egg white

1 cup Cremini mushrooms, sliced

1 cup broccoli, cut into bite sized pieces
1 sm zucchini, cut into bite sized pieces
¼ cup shredded sharp cheddar
2 green onions, thinly sliced
1 tsp extra virgin olive oil
Salt and pepper to taste
Optional: hot sauce and ketchup



What To Do:
Pre heat oven to 400*.

Heat oil over medium heat in a medium sized, oven safe, skillet. Once oil is hot, add mushrooms and sauté for 3 minutes or until mushrooms begin to brown.

Add broccoli and zucchini and sauté for another 2 minutes. The vegetables will be barely cooked, but that’s what you want because they will finish the cooking process in the oven. Season with salt and pepper.

Add egg whites and cook until the edges begin to firm up, but the center is still raw.

Bake for about 8 minutes or until egg whites are cooked through.

Top with onions and cheese and bake for another two minutes to melt the cheese. Serve with toast.







Serves 2-3


Bon Appettit!
Mary

Savory Oats for Two

I know what you’re thinking… Not another weird breakfast, but you’ve got to try this one out before you knock it! If you like eggs and potatoes for breakfast, this is definitely for you. I keep trying to like sweet oats, but I just can’t get into it. I’m more of a salty, savory, protein packed breakfast kind of gal. For this version of savory oats I used egg whites, but substituting one whole egg over easy is delicious. If you’re short on time, you could use instant oatmeal in place of the old-fashioned oats. I like using the old-fashioned because I prefer the texture to the instant.

What You Need:

1 cup old-fashioned rolled oats

1 cup milk

1 cup water
¼ cup sharp shredded cheddar, divided
¾ cup egg whites
Salt, pepper and garlic powder to taste
Optional: 2 Tbs chia seeds (divided) and hot sauce

What To Do:
Combine milk, water and a pinch of salt in a medium sauce pan and bring to a gentle boil over medium high heat. Once the milk and water come to a boil, add oats and cook over medium heat for 5-8 minutes depending on how thick you like your oatmeal.

Meanwhile, in a small frying pan, cook egg whites with salt, pepper and garlic powder.

Once eggs and oatmeal are ready, split oatmeal into two bowls. Stir one Tbs cheese and one Tbs chia seeds into each bowl of oats and top with egg, and an additional Tbs of cheese and hot sauce.

Serves 2

Bon Appétit!
Mary