Egg White with Grilled Greens
Eggs–Not Just For Breakfast!
It’s breakfast time somewhere! Who said you can only eat eggs in the morning?!
Eggs contain a great source of protein, approx.6-7 g of protein per egg with 3-4 g of that protein from the egg white and 2-3 g from the egg yolk. The egg white is very low in calories with no cholesterol. On the other hand, the egg yolk contains the majority of the calories in a whole yield and yields more than half of the recommended daily dietary cholesterol intake.
The recommended daily intake for dietary cholesterol is to consume less than 300 mg of cholesterol per day. The egg yolk does possess many beneficial nutrients, but if you have borderline high cholesterol, you should avoid eating the egg yolk all together and stick to 2-4 egg whites in your egg based meals.
Nutrition Information Per One Large Egg:
Calories: 72 kcal
Fat: 4.8 g
Cholesterol: 186 mg
Carbohydrates: 0.36 g
Dietary Fiber: 0 g
Protein: 6.3 g
Sodium: 71 mg
Egg White Only:
Calories: 17 kcal
Fat: 0.06 g
Cholesterol: 0 mg
Carbohydrates: 0.24 g
Dietary Fiber: 0 g
Protein: 3.6 g
Sodium: 55 mg
Egg Yolk Only:
Calories: 55 kcal
Fat: 2.7 g
Cholesterol: 184 mg
Carbohydrates: 0.61 g
Dietary Fiber 0g
Protein: 2.7 g
Sodium: 8 mg
You can make an egg white omelet, scramble, quiche, frittata, and breakfast burrito, but you can also fry an egg white on a lightly greased skillet for an egg sandwich or you can even add an egg white during the cooking process of your oatmeal in the microwave or stove pot! White egg contains zero cholesterol and there are various, delicious low calorie recipes of egg white that you can try at home.
Refer to this week’s recipe to give you an idea on how to combine a fried egg white with this season’s grilled vegetables!
Check out this low cholesterol recipe of egg white with grilled veggies:
Sunny Side Up Over Grilled Greens
Asparagus is one of this stinky green vegetable, but don’t let the smell scare you away from its many health nutrients, folate, vitamin A, C, and K to name a few. Why not throw some asparagus along with your grilled meat by simply wrapping a whole bunch of asparagus in aluminum foil and cooking them until they reach the softness and crunch you desire. Once they are done to your liking, take them out of the aluminum foil and cook on the grill for 2-3 minutes to get the grill appearance, flavor, and crispness.
Yield: 3 servings (1 egg white over about 5 asparagus spears and 6-7 brussels sprout halves sprinkled with ½ Tablespoon of parmesan cheese and balsamic vinaigrette.
- 1 bunch of asparagus (15 spears), remove ¼ bottom of spear (woody part, snap the end off)
- 10 brussels sprouts, cut in halved
- ½ cup of yellow cherry tomatoes
- 1.5 Tablespoons of olive oil (1/2 tablespoon for the asparagus, Brussels sprouts, and tomatoes)
- 3 egg whites (1/4 cup egg substitute = 1 egg)
- 1.5 Tablespoons of grated parmesan cheese
- 1.5 Tablespoons of balsamic glaze
- 1 tsp of cracked black pepper
Pre-heat grill to 350 ° F. Wrap asparagus and brussels sprouts in aluminum foil with ½ Tablespoon olive oil drizzled on top (wrap asparagus and brussels sprouts separately). Cook for 20 minutes in aluminum foil. Then remove asparagus and brussels sprouts from aluminum foil and place on the grill to cook for 2-3 minutes.
In a small lightly greased skillet, sauté the yellow cherry tomatoes on low-medium for 10 minutes.
While the vegetables are cooking, crack a whole egg into a bowl and removing the egg yolk (or use 1 egg equivalent from an egg white substitute). After the tomatoes are sautéed, keep the skillet on low and pour one egg white into the skillet. Cook each egg white for 3-5 minutes until the egg white is a solid.
*If you want your fried egg to be in the shape of a circle vs. spreading all over the pan, put a cookie cutter or open jar top on your skillet and pour your egg white into the cookie cutter or open jar top to be cooked in a restricted area on the skillet.
Place the fried egg white on top of grilled vegetables. Sprinkle your egg and grilled vegetables with parmesan cheese, balsamic vinaigrette, and black pepper. Serve immediately.
Nutrition Information Per Serving:
Calories: 146 kcal
Fat: 8 g
Cholesterol: 2 mg
Carbohydrates: 12 g
Dietary Fiber: 4 g
Protein: 9 g
Sodium: 112 mg