breaky egg
This dish was a ‘throw-together-leftovers’ kind of accident I created this morning. Although, I shouldn’t say accident -it was quite tasty! Not only is this tasty, it’s also quick (took about 15 minutes with the time saver tip below) and HEALTHY.
I say healthy because 1) the colourful vegetables  are antioxidant, phytochemical, vitamin, mineral-rich and 2) because of the protein content. I wrote a post recently (here) regarding how to optimize protein intake for muscle mass maintenance.  The key is protein timing and distribution throughout the day – we should aim for about 30 grams at each meal. In general our population consumes most and too much of our protein at supper (over 30 grams)  and not enough at breakfast (~12 grams) and lunch (~20 grams).  A dish like this, along with a glass of milk (8 grams protein) or a yogurt (8 grams for non-greek and 17 grams for greek) would be a great combination for optimizing protein utilization.TIME SAVING TIP:
breaky sweet pTry using these! They are just sweet potatoes – no added ingredients, flavours or preservatives. Granted, they are a tad more costly than buying a non-prepared sweet potato, but they could make the difference between actually using sweet potato at mealtime or it going rotten in your cupboard (it can be daunting to peel and chop them into a dish, especially in the morning).

Ingredients

  • 2-3 eggs
  • 1 cup cubed sweet potato
  • 1 cup baby spinach
  • 1/4 cup sliced red onion
  • 1 tbsp extra virgin olive oil
  • fresh ground black pepper to taste

Instructions

  1. Heat up 1 tbsp of extra virgin olive oil in a saucepan on medium heat
  2. Add red onion and sweet potato. Sauté until slightly browned – about 3-4 minutes.
  3. Add spinach and heat until wilted
  4. Scramble eggs together in a bowl and add to saucepan with veggies until eggs are solidified.

Nutrition

  • Calories: 350 kcal
  • Fat: 20 g
  • Carbohydrate: 33 g
  • Fibre: 6 g
  • Protein: 18 g

 

Written by Nicole Osinga, RD, MAN, BASc

I'm a Registered Dietitian who works with clients in the Durham Region! I use evidence-based recommendations to help you achieve your nutrition goals. I have many hearty and delicious recipes to share! My office is in Courtice, ON. I regularly work with clients from Oshawa, Whitby, Ajax, Pickering, Newcastle, Bowmanville and Courtice.

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