Scrumptious Scramble


Ingredients

1 teaspoon oil, olive
1/2 cup(s) onion(s), red, diced
1 cup(s) tomato(es), cored, seeded, and diced
4 large egg(s)
4 large egg white(s)
2 tablespoon water, (optional)
1 tablespoon dill weed, fresh, or 1 tsp. dried
salt, to taste
pepper, black, to taste
Preparation

In a medium, nonstick skillet, heat the oil over a medium flame. Add the onion and cook for 2 minutes, stirring once or twice. Add the tomatoes and cook for 1 minute more. Transfer the onion-tomato mixture to a bowl and set aside.

In a medium bowl, lightly beat together the whole eggs, egg whites, and water, if using. Pour the egg mixture into the skillet and cook over a medium-low flame, stirring frequently, until the eggs are almost set. Drain any excess water from the tomato mixture and stir the mixture gently into the eggs. Toss in the dill, season with salt and pepper, and serve.

Serving Size: 3/4 cup.

Nutrient Notes: This recipe is an excellent source of Riboflavin, Iodine, and Selenium, and a good source of Vitamins A, B12, and C, Molybdenum, and Phosphorus.

Number of servings: 4
Amount Per Serving
Calories: 118
Total Fat: 6 g
Saturated Fat: 1.5 g
Cholesterol: 212 mg
Sodium: 128 mg
Total Carbohydrate: 4 g
Dietary Fiber: 1 g
Protein: 11 g